Ingredients

• 240 g cod fillet — cut into 2 portions, pin bones removed
• 220 g cooked brown rice — warm and very soft
• 120 g carrot — peeled and thinly sliced
• 100 g zucchini — thinly sliced
• 10 g extra virgin olive oil — divided
• 2 g dried italian herb blend — crushed between fingers
• 80 ml low sodium vegetable broth — room temperature
• 2 g salt — fine optional

Instructions

1. Preheat the oven to 190°C and line a small baking dish with baking paper or lightly brush with half of the olive oil.
2. Lay the thinly sliced carrot and zucchini in the base of the dish, sprinkle with half of the dried Italian herb blend and a small pinch of salt if using, then pour the vegetable broth over the vegetables.
3. Place the cod portions on top of the vegetables, drizzle with the remaining olive oil, sprinkle with the remaining herbs and a small pinch of salt if desired.
4. Cover the dish tightly with foil to keep steam in and bake for 15–18 minutes, until the cod flakes easily and the vegetables are very soft.
5. While the cod bakes, warm the cooked brown rice with a splash of water in a small covered pan over low heat for 3–5 minutes, stirring occasionally, until very soft and moist.
6. To serve, divide the soft brown rice between two small bowls, spoon the tender vegetables and broth over the rice, then place a portion of cod on top of each bowl and drizzle with any remaining pan juices.