Cod - 1 eight oz filet (or another low mercury fish or chicken) Brown rice - 1/2 cup uncooked Water - 1 cup Chickpeas - 1 can (or your favorite bean) Spinach - 2 cups raw (or your favorite leafy green) Asparagus - 8 pieces (majority of folic acid in recipe but could swap for another high folic acid vegetable such as broccoli) Lemon - 1 small Garlic powder - 1 tsp Salt - 1 tsp Black ground pepper - 1 tsp Olive oil - 1 tbsp Fresh parsley - ¼ cup


Step 1
Preheat oven to 400 degrees
Step 2
Cut lemon in half then slice two pieces; squeeze lemon juice from large half into the plastic bag.
Step 3
Add cod filet, ½ tbsp olive oil, ½ tsp garlic powder, ½ tsp salt, ½ tsp ground pepper, and 1/4 cup fresh parsley to the plastic bag and let it sit in the fridge.
Step 4
Boil 1 cup of water in a small pot.
Step 5
Add ½ cup of rice and let simmer on low for ~20 minutes.
Step 6
Chop asparagus into 1 inch pieces.
Step 7
Place ½ tbsp olive oil, spinach, asparagus into a frying pan.
Step 8
Mix in ½ tsp salt, ½ tsp garlic powder, and ½ tsp pepper with the vegetables.
Step 9
Cook asparagus and spinach on medium heat until spinach is cooked down and asparagus is soft.
Step 10
Lay a piece of tin foil on a baking sheet.
Step 11
Place cod on the tin foil, place the lemon slices on top of the cod, and wrap the cod in the tin foil.
Step 12
Put baking sheet in the oven and cook for ~10-12 minutes.
Step 13
In a medium bowl combine rice, spinach, asparagus, and chickpeas.
Step 14
Remove cod from oven and cut in half.
Step 15
Put half of the rice mixture and half of the cod on two separate plates.
Step 16


Nutrition Information