Baked Cod with Broccoli and Farro
Flaky baked cod flavored with lemon and garlic, complemented by the nutty richness of farro and a side of steamed broccoli. This is a satisfying, nutrient-dense meal with bright flavors and plenty of fiber, ideal for various health conditions.
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Servings: 1
Calories: 371kcal
Ingredients
- 5 oz cod, fillet
- 1 garlic clove, minced
- 1 Tbsp lemon juice
- 1 tsp olive oil
- 1/4 tsp oregano, dried
- 1/8 tsp low sodium salt
- 1/4 tsp black pepper
- 1 cup broccoli, steamed
- 1/4 cup farro, dry
Instructions
- Rinse dry farro under cold water.
- In a medium saucepan, add the rinsed farro and 1 cup of water.
- Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for 25-30 minutes or until the farro is tender but still slightly chewy (al dente).
- If there is any excess water after cooking, drain the farro.
- Fluff with a fork and set aside.
- Preheat the oven to 400°F (200°C).
- Place the cod fillet on a baking sheet lined with parchment paper.
- Drizzle with olive oil and lemon juice.
- Sprinkle the minced garlic, oregano, salt, and pepper over the fish.
- Bake the cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- While the cod is baking, steam 1 cup of broccoli until tender (about 5-7 minutes).
Nutrition
Calories: 371kcal | Carbohydrates: 48g | Protein: 33g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 61mg | Sodium: 185mg | Potassium: 1138mg | Fiber: 11g | Sugar: 2g | Vitamin A: 636IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 6mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 1µg | Vitamin C: 88mg | Vitamin D: 1µg | Vitamin E: 2mg | Vitamin K: 99µg | Calcium: 96mg | Copper: 0.3mg | Folate: 82µg | Iron: 3mg | Manganese: 1mg | Magnesium: 108mg | Phosphorus: 466mg | Selenium: 69µg | Zinc: 2mg