Ingredients ( for two persons ):

2 x 125g/4oz frozen or fresh cod
2 tablespoon lemon juice
1 tablespoon olive oil
1 small chunks of butter
25g (1 oz) peas
25 g (1 oz) sweetcorn
200 g( 3 oz) rice
fat free natural yogurt  (1/4 cup)
salt and freshly ground black pepper
dried or fresh  dill or parsley
aluminium foil

For rice:
Cook rice according to manufacturer directions.
Add  teaspoon salt into boiling water.

For cod:
Preheat oven to180C/350F . Tear off a piece of foil and put cod in the middle. Sprinkle the cod with salt, dried dill or parsley and lemon juice.  Grind the pepper over the fish.
Put a small chunk of butter on top of fish then close aluminium foil with cod. Fish must be well closed during baking. Bake in preheated oven for about 30 minutes.

For peas and sweetcorn:
Boil peas and sweetcorn until tender.

For dip:
Mix fat free natural yogurt  (1/4 cup) and 1tsp dill.

Last step:
Serve the  ready cod with vegetables and rice.

Enjoy your healthy meal.