Pan-Seared Cod with Lemon Rice and Roasted Asparagus
Golden cod fillets over lemony herb rice with crisp-tender roasted asparagus — bright, fresh, and ready in half an hour.
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Dairy-free
- Alpha-gal
- Diabetes
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- One pan
- Quick
- Gluten-free dairy-free
Ingredients
- 2 fillets fresh cod, about 5 oz each
- ¾ cup long-grain brown rice (gluten-free)
- 1.5 cups water
- 2 lemons, zested and juiced
- 3 tbsp olive oil
- 1 bunch asparagus, woody ends snapped off
- 2 tbsp fresh dill, chopped
- 1 clove garlic, minced
- 1 tbsp capers, drained
- ¼ tsp salt
- ½ cup blueberries
Method
- Heat the oven to 425°F.
- Simmer the rice in the water with lemon zest until tender.25 min timer
- Toss the asparagus with olive oil and garlic and roast until crisp-tender.10 min timer
- Sear the cod in olive oil, about 4 minutes per side, to 145°F.8 min timer
- Stir lemon juice, dill and capers through the rice.
- Plate the rice, cod and asparagus; scatter blueberries alongside.
Why it works
- Wheat allergy: No wheat anywhere: rice and whole cod fillets, seasoned with lemon, dill and capers.
- Milk allergy: No milk in any form — olive oil does the searing and the lemon dressing does the creaminess.
- Gluten-free: Gluten-free rice, plain fish and fresh vegetables, with lemon and herbs for flavour.
- Dairy-free: No butter or cheese; the rice gets its flavour from lemon zest, olive oil and fresh dill.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.