Nutrient Rich Baked Cod, Greens and Rice

This tasty nourishing meal ticks many nutritional boxes for those on the eczema programs. And for our eczema mums, who are working to reduce their food chemical load this meal is a lovely choice as it is high in many supportive nutrients needed for mum and bub such as iron, iodine, omega 3's, choline, folate, B12 and selenium.

Health benefits:

Cod fish is a lovely white fish high in choline, iodine, selenium, omega 3's and protein, all fantastic for


This dish is FID friendly (Food Intolerance Diagnosis program).

Serves 2-3 (depending on appetites)

Prep time: 20 minutes

Cooking time: 25 minutes


For the rice

1 cup of brown rice

2 cups of water

For the lentils

1 can lentils - drained and rinsed

1-2 teaspoons of garlic powder (to taste)

¼ teaspoon of salt

1-2 teaspoons of maple syrup (to taste)

For the cod

3 pieced of fresh cod- washed and dried with paper towel

3-4 cloves of fresh garlic (minced)

For the veg

1 large handful of brussels, washed, cored and halved lengthwise

1 bunch of asparagus, trimmed,

¾ leek - sliced about 1 cm thick

1/2 cup of shallots, finely diced

2 tablespoons of fresh chives chopped

Optional, a few garlic cloves peeled and quartered (for extra flavour)


Prepare the vegetables as suggested above and set aside.

Cook the brown rice as per the cooking instructions, then take off heat, eave the lid on and allow to steam whilst you cook the other ingredients.

Pre heat the oven to 200 deg C (400 deg F).

Cover a large baking dish with baking paper and place the brussels, leeks and halved garlic cloves (if using) into the baking tray. Cover with a dash of rice bran oil and sprinkling of salt and place in the oven for about 10 minutes to begin roasting. While they are cooking you can make the lentils.

Drain and rinse the lentils, heat a medium sized pan on medium heat, add a dash of rice bran oil and lightly cook the lentils, add the garlic powder, maple syrup and salt. Once cooked and flavoured, stir into the rice, place the lid back on and allow it to stay warm while you finish cooking the meat.

After 10 minutes of roasting, remove the vegetables, place the 3 pieces of washed and dried cod over the vegetables and cover each piece with the minced garlic. Add a dash of water around for extra moisture if needed and return to the oven for another 10 minutes.

After 10 minutes, remove, the fish should be almost cooked and the vegetables are roasting nicely, if the brussels are getting too brown you can turn them over or remove any that are too browned and they can be added back later. Add the asparagus around the fish, a little more water if needed, sprinkle over half of the shallots and chives and return to the oven for about 5 minutes or until the fish flakes off with a fork, the vegetables are nicely roasted and the asparagus just cooked. The asparagus doesn't need too long or it will become stringy, so if this is of concern you can choose to cook this in a pan with a little water instead.

Once the fish and vegetables are cooked, remove from the oven, cover with the rest of the chives and shallots and serve along side the rice and lentils,

Yum XX