Here’s a lean, high-protein recipe for Baked Cod with Wild Rice and Steamed Carrots
a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking a nutrient-dense dish packed with protein, complex carbs, and vitamins!
Ingredients
For the Baked Cod:
- 2 cod fillets (6-8 oz / 170-225g each)
- 1 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 lemon (juice + zest)
- Salt and pepper (to taste)
- Optional: fresh dill or parsley for garnish
For the Wild Rice:
- 1/2 cup uncooked wild rice (or 1.5 cups cooked)
- 1.5 cups water or low-sodium vegetable broth
For the Steamed Carrots:
- 2 cups baby carrots or sliced carrots
- 1 tsp olive oil or butter (optional)
- Salt and pepper (to taste)
Instructions
1. Preheat the Oven:
- Preheat to 400°F (200°C).
2. Cook the Wild Rice:
- Rinse wild rice under cold water.
- In a saucepan, combine rice and broth/water. Bring to a boil, reduce heat to low, cover, and simmer for 40-45 minutes until tender.
3. Bake the Cod:
- Pat cod fillets dry and place on a parchment-lined baking sheet.
- Drizzle with olive oil, then season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Bake for 12-15 minutes until the fish flakes easily with a fork. Squeeze lemon juice over the cod before serving.
4. Steam the Carrots:
- Bring a pot of water to a boil and add a steamer basket.
- Steam carrots for 5-7 minutes until tender. Toss with olive oil/butter (optional) and season with salt and pepper.
5. Assemble the Meal:
- Plate the baked cod alongside wild rice and steamed carrots. Garnish with fresh herbs.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~35-40g (from cod)
- Carbs: ~35-40g (from wild rice and carrots)
- Fats: ~8-10g (from olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Cod is low in calories but rich in protein and omega-3s for muscle repair and joint health.
- Complex Carbs: Wild rice provides fiber and sustained energy, while carrots add beta-carotene (vitamin A) and antioxidants.
- Nutrient-Dense: A balanced mix of macros and micronutrients (B vitamins, potassium, magnesium) supports recovery and performance.
- Meal Prep Friendly: Cook wild rice and cod in bulk for easy weekday meals.
Pro Tips
- Boost Flavor: Marinate cod in soy sauce, honey, and ginger for 30 minutes before baking.
- Lower Carbs: Swap wild rice for cauliflower rice or quinoa.
- Air Fryer Option: Cook cod in an air fryer at 375°F (190°C) for 10-12 minutes.
- Extra Veggies: Add steamed broccoli or asparagus alongside carrots.
Enjoy this clean, protein-packed meal to fuel your workouts and recovery! 🐟🌾🥕💪