Low-Fat Recipe: Baked Lemon Herb Cod with Brown Rice and Sautéed Spinach

Baked Lemon Herb Cod

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper.
3. Place the cod fillets in a baking dish. Pour the lemon herb mixture over the cod, ensuring each fillet is well-coated.
4. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
5. Garnish with fresh parsley if desired.

Brown Rice

Ingredients:

• 1 cup brown rice
• 2 1/2 cups water or low-sodium chicken broth
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the brown rice under cold water.
2. In a medium saucepan, bring the water or broth to a boil. Add the brown rice and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and has absorbed all the liquid.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Sautéed Spinach

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 8 cups fresh spinach (about 1 pound)
• Salt and pepper to taste
• Juice of 1/2 lemon

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
2. Add the fresh spinach to the skillet, cooking until wilted, about 3-4 minutes.
3. Season with salt and pepper, then squeeze the lemon juice over the spinach.
4. Serve immediately.

Serving Suggestion

• Plate one baked cod fillet alongside a serving of brown rice and a generous portion of sautéed spinach.

Nutritional Information (approximate per serving):

• Calories: 400-450
• Protein: 30-35g
• Carbohydrates: 40-45g
• Fat: 10-12g
• Fiber: 6-8g

Enjoy this light and nutritious low-fat dinner!