Cod & Brown Rice Pilaf
A Nutritious Powerhouse for Lean Muscle
If you’re looking for a dish that’s not only delicious but also highly beneficial for achieving a lean and fit physique, look no further than this Cod & Brown Rice Pilaf recipe. This meal is a nutritional powerhouse, perfectly blending taste with health benefits.
High-Quality Protein for Muscle Building: With 40 grams of protein per serving, mainly from the cod, this dish is an excellent source for building and repairing muscles. Cod is a lean fish, meaning it’s low in fat but high in essential amino acids necessary for muscle growth and maintenance.
Complex Carbohydrates for Sustained Energy: The brown rice in this pilaf provides a healthy dose of complex carbohydrates. These carbs are crucial for energy production, especially during workouts. Unlike simple carbs, complex carbs release energy slowly, ensuring a steady supply throughout your day and during exercise.
Healthy Fats for Overall Health: The olive oil used in the recipe is a great source of monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels. While fats are often seen as something to avoid when getting lean, healthy fats are essential for hormone production, including those necessary for muscle growth.
Micronutrients and Fiber for Optimal Body Functioning: This dish is also rich in various micronutrients. The vegetables (onion, bell pepper, and garlic) add vitamins and minerals, while the lemon provides vitamin C, essential for immune health and collagen production. Brown rice is also a good source of dietary fiber, which aids in digestion and helps maintain a healthy weight.
Customizable and Calorie Controlled: At approximately 460 calories per serving, this meal is well within a typical calorie range for those looking to get lean while building muscle. Plus, it’s customizable; you can adjust the portion sizes or ingredients based on your specific dietary needs.
Ingredients:
16 oz cod fillets
1 cup brown rice, uncooked
2 1/2 cups chicken or vegetable broth
1 medium onion, diced
1 bell pepper (any color), diced
2 garlic cloves, minced
1 tbsp olive oil
1 lemon, zested and juiced
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Optional: 1/2 tsp paprika or turmeric for color and added flavor
Directions:
Start by rinsing the brown rice under cold water.
In a pot, add the olive oil and heat over medium-high. Sauté the onions, bell pepper, and garlic until they become translucent.
Add the brown rice to the pot and stir, letting it toast for a couple of minutes.
Pour in the chicken or vegetable broth, and bring the mixture to a boil. Once boiling, reduce to a simmer, cover, and let it cook for about 35-40 minutes, or until the rice is cooked through and the liquid is absorbed.
While the rice is cooking, season the cod fillets with salt, pepper, lemon zest, and optionally paprika or turmeric.
In a separate skillet, heat a bit of olive oil over medium-high heat. Place the cod fillets in the skillet and cook for about 3-4 minutes on each side, or until the cod is opaque and flakes easily with a fork.
Once cooked, drizzle the cod with fresh lemon juice.
Serve the cod fillets over a bed of the brown rice pilaf. Garnish with freshly chopped parsley.
Macronutrient Breakdown (per serving, assuming 2 servings total):
Calories: ~460
Protein: 40g
Carbohydrates: 50g (mainly from the brown rice)
Fats: 10g
Servings: 2
Note: Nutritional values are approximate and might vary based on the exact size of vegetables, brand of ingredients, and cooking methods. Always consult with a nutrition calculator for precise measurements.
