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–+ servings

Black Pepper Cod Bread Bento Box

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Delve into a vibrant and satisfying Black Pepper Cod Bread Bento Box! This delightful dish combines tender cod, perfectly cooked and seasoned, nestled beside slices of robust bread, and topped with fresh avocado and sweet bell peppers for a splash of color and crunch. Finished off with a sprinkle of dill and a refreshing lime wedge, this bento box is both eye-catching and delicious. Feel free to get creative with your vegetable choices or add some pickles for an extra zing. Let's get to cooking!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 2
Course: Lactose-Free
Cuisine: Asian Fusion
Calories: 520
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 fillets (200 g each) cod
  • 4 slices (120 g) lactose-free bread
  • 1 (200 g) ripe avocado
  • 1 (150 g) medium red bell pepper
  • 1 (150 g) medium yellow bell pepper
  • 2 tbsp (30 ml) olive oil
  • 1 tsp cracked black pepper
  • 1 tsp salt
  • 1 tbsp fresh dill, chopped
  • 1 cut into wedges lime
  • for garnish Mixed greens or spinach optional
  • for a nutty touch Sesame seeds optional

Equipment

  • 20 cm (8 inch) square baking tray
  • Deep frying pan or pot
  • Chef's knife
  • Heatproof mixing bowl
  • Bento box for serving

Method
 

  1. Preheat your oven to 200°C (400°F).
  2. In a mixing bowl, coat the cod fillets with olive oil, salt, and cracked black pepper.
  3. Place the seasoned cod on a baking tray and roast in the oven for about 15 minutes, or until the fish flakes easily with a fork.
  4. While the cod cooks, toast the slices of lactose-free bread in a frying pan over medium heat until golden and crispy, about 2–3 minutes per side.
  5. While the bread is toasting, slice the avocado, red, and yellow bell peppers into thin strips.
  6. Once the cod is done, remove it from the oven and let it rest for about 5 minutes before plating.
  7. Assemble the bento box by placing the toasted bread slices at the bottom, followed by the cod fillets, and add the sliced avocado and bell peppers around it.
  8. Sprinkle the chopped dill over the top and serve with lime wedges on the side. Mix and match your veggies for added color and flair!

Nutrition

Calories: 520kcalCarbohydrates: 45gProtein: 38gFat: 24gSodium: 700mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 1200IUVitamin C: 80mgCalcium: 50mgIron: 1.5mg

Notes

Feel free to substitute the cod with another firm white fish if needed, or try a plant-based alternative for a vegetarian twist.
If you're looking to make this dish even more colorful, consider adding shredded carrots or cucumber slices.
This bento box can be made in advance; just make sure to store it in an airtight container in the fridge and enjoy it within two days.
Reheat gently or enjoy cold—it's delicious either way! Happy cooking!

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