Lemon Herb Cod with Garlic Broccoli and Brown Rice
Succulent cod fillets infused with zesty lemon and aromatic herbs, served with tender garlic broccoli florets and fluffy brown rice, all drizzled with a flavorful sauce. This perfectly balanced dish will satisfy your cravings without compromising your weight loss goals.
ingredients
- 4 cod fillets (6 oz each)
- 2 cups broccoli florets
- 1 cup uncooked brown rice
- 1 lemon, sliced
- 4 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup low-sodium vegetable broth
steps
- 1.
Season the cod fillets with salt, pepper, thyme, and parsley.
- 2.
Preheat the Instant Pot using the sauté function. Add olive oil and minced garlic, cook for 1 minute.
- 3.
Place the seasoned cod fillets in the pot, then arrange the broccoli florets around them.
- 4.
Squeeze the juice of half a lemon over the cod and broccoli. Place several lemon slices on top.
- 5.
Pour the vegetable broth into the pot.
- 6.
Close the Instant Pot lid and set the pressure valve to sealing position.
- 7.
Cook on high pressure for 4 minutes, then do a quick pressure release.
- 8.
Meanwhile, cook the brown rice separately according to package instructions.
- 9.
Serve the cooked cod and broccoli over a bed of brown rice. Drizzle with the remaining lemon juice from the other half of the lemon.
- 10.
Enjoy this light and satisfying meal that's under 500 calories per serving.
