This recipe was designed for our healthcare market, it is a healthy plate with low sodium and delicious flavours.
Recipe Yield: 50 servings
Serving Size: 250 mL
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes (+10 minutes standing time)
0.75 L Olive oil
4 g Lemon zest
125 mL Lemon juice
60 mL Freshly cracked black pepper
15 mL Salt
50 fillets Toppits Blue Cod Fillets, Skinless and Boneless, 4 oz
6.5 L Sodium-reduced vegetable broth
2.6 kg Long-grain rice
250 mL Lemon juice
45 g Fresh parsley, finely chopped
45 g Fresh dill, finely chopped
15 mL Salt and pepper
Baked Cod: Preheat oven to 400˚F (200˚C). Whisk together olive oil, lemon zest, lemon juice, pepper and salt; marinate fish fillets for 30 minutes. Arrange fish on parchment paper–lined baking sheets. Bake for 8 to 10 minutes or until fish is just cooked through. Hold for service.
Herbed Rice: Meanwhile, bring broth to boil in large saucepan. Stir in rice. Reduce heat to low; cover and cook for 20 to 25 minutes or until rice is tender and liquid is absorbed. Cover and let stand for 10 minutes. Fluff with fork; stir in lemon juice, parsley, dill, salt and pepper. Hold for service.
For each serving, plate 1/2 cup/125 mL/140 g rice. Top with 4 oz fish.
Tip: Serve with steamed green beans, asparagus or broccoli.
Garnish with a lemon slice and a sprig of dill if desired.