Baked Cod with Spicy Rice & Boiled Asian Greens.

*serves 4
=300 calories per serve
(2.6g F | 13.9g P | 49.4g C)
  • 4x cod fillets
  • 1 egg (for coating fish)
  • Italian herbs to taste
  • 1 cup breadcrumbs
  • 1 clove garlic, minced
  • 1x green pepper, diced
  • 1 jalapeno, thinly sliced
  • 1 packet instant brown rice
  • 1 tin diced tomatoes with chilli
  • 80-100mL chicken broth
  • 2 cups organic kale leaves
  • 2 cups bok choy
  • 1 can water chestnuts, drained
  • 1 can bamboo shoots, drained
  • rice wine vinegar
  • pepper
  • chilli flakes
  1. Preheat oven to 180degrees Celsius
  2. Whisk egg in shallow bowl/ plate and coat each piece of cod
  3. Toss in breadcrumbs and Italian herbs
  4. Place fish evenly on a baking tray lined with parchment paper
  5. Bake in oven for 20-30 minutes, until no longer transparent
  6. Meanwhile, combine diced green pepper, jalapeños, diced tomatoes and chicken broth in a pan on medium heat, stirring occasionally
  7. Stir in brown rice and simmer
  8. Combine kale leaves, bok choy, chilli flakes, water chestnuts and bamboo shoots in a separate pan
  9. Heat on medium heat for 10 minutes until leaves are soft and sauté in water and rice wine vinegar until hot
  10. Remove fish from the oven and set aside for a few minutes to crisp
  11. Serve boiled greens and fish on a bed of spicy rice
  12. Best enjoyed whilst hot
  13. Enjoy!