Baked Cod with Green Beans & Rice

Name: Baked Cod with Green Beans & Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 400 g Cod fillets; 240 g Green beans (60 g per serving); 200 g Rice (dry weight); 2 tbsp Olive oil; 1 Lemon; Fresh dill, a handful

30 minLow FODMAPPescatarianGluten-freeSteady energyMuscle preservationOvenFollicular phase

Servings:

Ingredients

—Cod fillets — 400 g
—Green beans — 240 g
—Basmati rice — 200 g
—Olive oil — 2 tbsp
—Lemon — 1
—Fresh dill, a handful

Allergens

Contains fish

Method

01Preheat the oven to 200°C.
02Cook the rice according to the packet instructions.
03Arrange the cod and green beans on a baking tray, drizzle with the oil and season with salt.
04Bake for 15–18 minutes until the fish is cooked through.
05Serve with the rice, lemon and dill.

Why this works

Cod is a lean source of protein that is easy to digest. Green beans add vitamin C and folate in this portion.

Sources

Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811 Beans, snap, green, raw — vitamin C and folate content — USDA FoodData Central

Nutrition (per serving)

333

kcal

20.9g

protein

8.1g

fat

45.7g

carbs

fiber

Always check product labels for allergens.