Baked Cod with Fried Rice

4.75 from 8 votes

This simple yet delightful dish of oven-baked cod served with fried rice is a nutritious and quick option for hectic weeknights. It can be made in less than 45 minutes and is a healthy meal.

Prep Time15

Cook Time30

Course: Main Course

Cuisine: American, Mediterranean

Servings: person

Calories: 721kcal

Author: Dr. Nena Stefanovic

Ingredients

1 fillet cod fish
2 tablespoon olive oil extra virgin
¼ teaspoon oregano dried
¼ teaspoon sweet paprika ground
salt and pepper to taste
¼ cup brown rice
½ cup water
¼ cup carrots diced
¼ cup green peas frozen
2 tablespoon soy sauce low-sodium
1 egg beaten
¼ tablespoon butter unsalted
⅛ cup orange juice
1 teaspoon balsamic vinegar

Instructions

Cook brown rice: Pour ½ cups of water into a saucepan and bring it to a boil.
Rinse ¼ cup of brown rice under cold running water.
Once the water is boiling, add the washed rice to the saucepan, reduce the heat to low, and simmer for 30 minutes.
Once the rice is cooked, set it aside for the next step.
Note: Use a hot pan or wok to fry the rice, ensuring it cooks quickly and evenly without becoming mushy. Cooking on high heat helps achieve that characteristic "fried" texture.
Prepare cod marinade: In a small bowl, combine the juice of half an orange or ⅛ cup of bottled orange juice with one teaspoon of balsamic vinegar.
Note: For extra flavor, marinate the cod fillets in the orange juice and balsamic vinegar mixture for 15-30 minutes before baking. This will infuse the fish with delicious citrusy notes.
Bake cod fillet: Begin by washing the cod fillet and patting it dry with a paper towel.
Place the fillet in a shallow dish and season both sides with oregano, paprika, salt, and black pepper.
Line the bottom of a glass baking dish with aluminum foil, then transfer the seasoned cod fillet into the dish.
Drizzle the prepared orange marinade over the fillet.
Top the fillet with butter slices.
Cover the baking dish with foil and bake at 400°F (200°C) for approximately 30 minutes or until the fillets are golden brown.
After approximately 20 minutes, remove the cover from the baking dish and allow the cod to finish baking for the final 10 minutes uncovered.
Note: Be careful not to overcook the cod fillet, which can become dry and tough. Bake just until the fish is opaque and flakes easily with a fork.
Prepare fried rice: Use a non-stick pan or well-seasoned wok to fry the rice to prevent sticking and ensure easy cleanup.
Heat 1 tablespoons of olive oil in a large pan on medium heat. Add the carrots and cook until warmed through.
Follow by adding frozen peas to the pan and cook until heated.
Push the vegetables to one side of the pan.
In a separate bowl, beat one egg, then pour it into the empty side of the pan.
Stir with a wooden spoon, cooking until the egg is scrambled.
Combine the scrambled egg with the vegetables using a wooden spoon.
Add the cooked rice to the pan and mix everything thoroughly.
Remove from heat and stir in approximately 1 to 2 tablespoons of low-sodium soy sauce, ensuring even distribution. Start with a small amount and adjust to taste, considering soy sauce is salty.
For added freshness and color, garnish the baked cod and fried rice with fresh herbs, such as chopped green onions or cilantro. Serve the dishes hot and enjoy!

Video

Notes

Refer to the post above for video instructions and other useful information.
Nutrition information provided is an estimate and may vary based on the specific ingredients you use.
You can use frozen cod fillets. Thaw them safely in the refrigerator overnight or under cold running water before cooking to ensure even cooking.
For extra flavor, marinate the cod fillets in the orange juice and balsamic vinegar mixture for 15-30 minutes before baking. This will infuse the fish with delicious citrusy notes.
While the cod is baking, prepare the fried rice and ensure they finish around the same time (remember to precook the brown rice first!).

Quick Tip: Leftover rice is ideal for crafting a delicious fried rice dish. If you have some stored in the fridge from your previous meal, now is the great moment to put it to good use!

Nutrition