Name: Baked Cod with Steamed Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 4 cod fillets (about 6 ounces each); 1 tablespoon olive oil; 2 cloves garlic, minced; 1 teaspoon lemon zest; 1 tablespoon lemon juice; Salt and pepper to taste; 4 cups broccoli florets

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This recipe offers a flavorful and nutritious option for those managing diabetes. Baked cod, rich in lean protein and healthy fats, pairs perfectly with steamed broccoli, a low-carb, high-fiber vegetable. Together, they create a satisfying and diabetes-friendly meal.

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What are the benefits of Baked Cod with Steamed Broccoli?

Baked Cod with Steamed Broccoli is a wholesome meal that offers numerous health benefits. Cod is a rich source of protein, vitamins, and minerals. It is low in calories and high in omega-3 fatty acids, which support overall health by reducing inflammation, improving heart health, and reducing the risk of chronic diseases like cancer and diabetes. Steamed broccoli provides an abundance of vitamins A, C, and K, fiber, and antioxidants, which improve digestion, vision, and immune function, and protect cells from free radicals.

The dish is easy to prepare, nutrient-dense, and low in calories, making it an excellent choice for weight loss and weight management. By using various herbs and spices, it is possible to add flavor to the dish without relying on calorie-laden sauces or dressings. Broccoli and cod are also gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Finally, the dish is versatile and pairs well with a range of side dishes, making it a great addition to any meal plan.

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Step1:

Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it. Prepare Cod: Pat dry the cod fillets with paper towels. Place them on the prepared baking sheet.

Step 2:

Season Cod: In a small bowl, mix together olive oil, minced garlic, lemon zest, lemon juice, salt, and pepper. Brush this mixture over the cod fillets, ensuring they’re evenly coated.

Step 3:

Bake Cod: Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.

Step 4:

Steam Broccoli: While the cod is baking, steam the broccoli florets until they are tender but still vibrant green, about 5-7 minutes.

Step 5:

Serve: Once the cod is done, serve it alongside the steamed broccoli. Optionally, garnish with additional lemon wedges.

Baked Cod with Steamed Broccoli is a delightful and nutritious dish that combines the lightness of flaky cod with the freshness of steamed broccoli. The simple yet elegant flavors of the tender fish and crisp broccoli create a harmonious balance that is both satisfying and healthful. This recipe offers a quick and straightforward cooking method, making it ideal for busy weeknights or casual gatherings. The high protein content of cod and the abundance of vitamins and minerals in broccoli make this meal a wholesome choice for those seeking a balanced diet. Whether enjoyed as a solo meal or accompanied by grains, this dish promises a delicious and nourishing dining experience.