Blog Meal Plan Cod with Braised Fennel and Brown Rice Cod with Braised Fennel and Brown Rice

Cod with Braised Fennel and Brown Rice

45 min Mediterranean Dinner Dairy freeGluten freeHigh proteinLactose free

If you’re allergic to dairy products, substitute soft cheese for lactose-free cheese. If you have allergy to gluten, switch to gluten-free bread. If you suffer from allergy to nuts, try sesame or chia seeds. Learn more about alternative ingredients.


  • Olive oil - 20 ml (1.5 tbsp)
  • Lemon juice - 15 ml (1 tbsp)
  • Lemon zest - 2.5 g (0.5 tsp)
  • Cod fillet - 180 g
  • Parsley, finely chopped - 10 g (2 tbsp)
  • Brown rice - 35 g
  • Fennel bulb - 260 g
  • Fennel seeds - 5 g (1 tsp)

How to make:

  1. Heat the oven to 180C. Trim the fronds from the fennel and set aside. Cut the fennel bulb in half, then cut each half into 3 wedges. Cook the fennel in boiling salted water for 10 minutes then drain well and set aside
  2. Chop the fennel fronds roughly, then mix with the chopped parsley and lemon zest
  3. Spread the drained fennel over a shallow ovenproof dish. Drizzle with olive oil and bake for 10 minutes
  4. Remove from the oven and put the cod fillet among the fennel, pour over a little lemon juice and bake for 15 minutes more until fish is just cooked
  5. Cook the rice in two-parts salted water. When cooked, stir through a tablespoon of finely chopped parsley and a teaspoon of ground fennel seeds. Plate together with the fennel and fish and drizzle over a little olive oil before serving

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