Garlic Lemon Pacific Cod w/ Whole Grain Brown Rice and Roasted Asparagus

May 3, 2014 at 5:26 PM | Posted in fish, Uncle Ben's Rice | 3 Comments
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Today’s Menu: Garlic Lemon Pacific Cod w/ Whole Grain Brown Rice and Roasted Asparagus




Garlic Lemon Cod 006
Still windy out but warmer today, about 70 degrees today and sunny. Got the cart out for a while this afternoon and rode around. Went to the bank and post office and that was about it for the day. Dinner tonight its Garlic Lemon Pacific Cod w/ Whole Grain Brown Rice and Roasted Asparagus.



While at Kroger a while back I picked a couple of new frozen fish items, one a Garlic Lemon Cod and the other a Smoky Bourbon Alaska Salmon. Their produced by Ocean Beauty Seafoods. They come frozen and vacuum sealed and already seasoned. I had the Salmon a few weeks ago, and it was delicious! So tonight I prepared the Garlic Lemon Cod.I laid in the fridge overnight to thaw. To prepare it I pan fried it as per instructions. In a preheated skillet set to medium, added 1 tbsp of canola oil. Lay seasoned side of fillet pan side down and cook 4 min, checking not to burn. Reduced heat to medium, flip and cook for 4-5 min. Flip fillet back to original side, cook for additional 3-5 min. It’s ready to eat! It comes with the Garlic Lemon marinade already on the fillet, I did add a bit of McCormick Grinder Sea Salt to it. Nice size fillet and the marinade is fantastic, added great flavor to it. It was 90 calories and 2 carbs per serving, the fillet made 2 servings.



Garlic Lemon Cod 002
For one side I heated up an Uncle Ben’s Whole Grain Brown Rice 1 cup serving in the microwave. Then I also made Roasted Asparagus. To prepare the Asparagus I just needed Extra Virgin Olive Oil, Cloves Garlic, minced, Sea Salt, Freshly grated Black Pepper, Lemon Juice, and Shredded Parmesan Cheese. The full recipe is at the bottom of the post. For dessert later a Jello No Sugar Double Chocolate Pudding topped with Cool Whip Free.





Roasted Asparagus 2
Roasted Asparagus


1 lb asparagus spears (thick spears are best for roasting)
1-2 Tbsp Extra Virgin Olive Oil
2 Cloves Garlic, minced
Sea Salt
Freshly grated Black Pepper
Lemon Juice
Shredded Parmesan Cheese





1 Preheat oven to 400°F. Rinse clean the asparagus. Break the tough ends off of the asparagus and discard.
2 Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (Alternatively you can put the asparagus and oil in a plastic bag, and rub the bag so that the oil gets evenly distributed.) Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed.
3 Place pan in oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice and shredded Parm Cheese before serving.
Yield: Serves 4.


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  1. this is what i call clean eating 😀 nice and healthy

    • …and very good. I like the Pacific Cod over Atlantic Cod, 2 different tastes. Thank you for your comments.

      • seafood all the way 😀

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