Steamed cod with rice and vegetables

1. 1 Cod filletpack 600 g ≈ $9.00 170 g
2. 2 Long-grain ricepack 800 g ≈ $1.96 60 g
3. 3 Broccoli (frozen)pack 400 g ≈ $1.80 100 g
4. 4 Carrots≈ $1.50 per kg 50 g
5. 5 Lemon≈ $4.65 per kg 15 g
6. 6 Butterpack 180 g ≈ $1.60 8 g
7. 7 Dillpack 50 g ≈ $1.80 5 g
8. 8 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Prepare: rinse the rice in cold water until the water runs clear, then drain. Break the broccoli³ into florets about 2–3 cm in diameter. Peel the carrot⁴ and slice into 0.5 cm rounds. Pat the cod¹ dry with paper towels, remove any small bones if needed. Slice the lemon⁵ into wedges for serving. Preheat the steamer to 100°C and prepare the steaming basket.

2. Boil the rice: bring to a boil in a medium saucepan with salted water over high heat for about 5 minutes, then reduce the heat to medium and cook for 10–12 minutes, until the water is mostly absorbed and the rice is soft. Turn off the heat and let rest under a lid for 2 minutes.

3. Arrange broccoli³ and carrot⁴ in the steaming basket: place broccoli and carrot in the basket so they don’t tangle and steam can pass. Cook on high heat for 5–7 minutes, until the tops of the florets are tender.

4. Salt the cod¹: salt the cod fillet to taste before placing it in the steamer, drizzle with lemon⁵ on one side, then flip and salt again as needed. Place the fillet on top of the vegetables in the steamer, skin side down if desired.

5. Cook the fish: continue cooking on high heat for 15 minutes until the fish is fully cooked; the fish should be firm and flake easily with a fork. Doneness check: the flesh becomes opaque and separable into flakes without effort.

6. Finish: remove the steaming basket from the heat, if needed lightly salt the fish and vegetables, mix the rice with butter⁶ to taste and fluff with a fork to make it fluffy.

7. Serve: plate the rice, top with the cod¹ and vegetables, drizzle with a small amount of vegetable oil, garnish with lemon⁵ slices and dill⁷. Serve immediately, with an extra lemon slice if desired.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.