Sauteed Cod with Broccolini and Green Rice

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Main Dish
Sauteed Cod with Broccolini and Green Rice

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Recipe Data

4
Servings
15min
Prep
30min
Total

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    Description

    Simple roasted cod with broccolini and seasoned green rice is just what you need for a quick 30-minute weeknight dinner. Plus, you can hit your macros while enjoying it!

    Macros: 360 calories, 28% fat, 29% protein, 48% carbs.

    Recipe Tags

    Servings and Ingredients

    Ingredients
    Serves 4
    QuantityIngredientAdd
    2 ½ c. unsalted vegetable stock, divided
    2 c. fresh spinach leaves, tightly packed
    ½ c. fresh cilantro, tightly packed
    2 tbsp. Gustare Vita garlic-flavored olive oil, divided
    ¼ c. white onion, finely chopped
    1 c. dry long grain white rice
    2 tbsp. pine nuts, toasted
    4 (4-to-6-oz. each) cod fillets
    2 dash(es) Hy-Vee cayenne pepper
    2 (8-oz.) bunches broccolini, trimmed
    Lemon wedges, for serving

    Things To Grab

    • Blender
    • Saucepan with lid
    • Paper towels
    • Nonstick skillet
    • Meat thermometer

    Directions

    1. Place 2 cups stock, spinach, and cilantro in blender. Cover and blend until smooth. Heat 1/2 tablespoon oil in saucepan over medium-high heat. Add onion; cook until softened. Add blended mixture and rice. Bring to boiling; reduce heat. Simmer, covered 15 to 20 minutes or until liquid is absorbed. Stir in pine nuts.

    2. Pat fish dry. Sprinkle cayenne pepper on fish. Heat remaining 1-1/2 tablespoon oil in nonstick skillet over medium-high heat. Saute fish 5 to 10 minutes or until opaque (145 degrees), turning once. Set fish aside. Wipe skillet clean; add remaining 1/2 cup stock and broccolini. Bring to boiling; reduce heat. Cook 3 to 5 minutes or until crisp-tender. Serve fish and broccolini with rice. Serve with lemon wedges.

    Nutrition facts

    Servings

    360 Calories per serving

    Amounts Per Serving

    • Total Fat: 11g
    • Cholesterol: 55mg
    • Sodium: 420mg
    • Total Carbohydrates: 43g
    • Protein: 26g

    Daily Values

    0%
    Iron 20%
    0%
    Calcium 8%
    0%
    Vitamin D 6%
    0%
    Potassium 15%