Pan Seared Fish with Steamed Greens

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan Seared Fish with Steamed Greens

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Steamed Greens

A light yet satisfying dinner featuring a tender cod fillet perfectly pan-seared in a blend of olive oil and seasonings, served atop a bed of gently steamed spinach. A delicately poached egg adds a rich velvety texture, while a modest side of cottage cheese ties the plate together with a subtle tang. This meal is balanced to deliver a harmonious blend of savory flavors and fresh greens, making for a nourishing and appealing plate.

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NUTRITION

312kcal
Protein
30.5g
Fat
20.6g
Carbs
3.2g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

1 Large Egg

2 tbsp Low-Fat Cottage Cheese

1 cup Fresh Spinach

3 tsp Extra Virgin Olive Oil

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of extra virgin olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it turns golden and flakes easily with a fork.

  • 4

    While the fish is cooking, steam the fresh spinach in a steamer or in the microwave until just wilted, about 2-3 minutes.

  • 5

    In a small pot, bring water to a gentle simmer and carefully poach the egg until the white is set and the yolk remains runny, about 3 minutes.

  • 6

    Plate the steamed spinach as a bed, place the seared fish on top, and gently lay the poached egg over the fish.

  • 7

    Drizzle the remaining 1 teaspoon of olive oil over the dish and add a side serving of cottage cheese.

  • 8

    Finish with a sprinkle of pepper (and additional salt if needed) for extra flavor and serve immediately.

Pan Seared Fish with Steamed Greens

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan Seared Fish with Steamed Greens

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Steamed Greens

A light yet satisfying dinner featuring a tender cod fillet perfectly pan-seared in a blend of olive oil and seasonings, served atop a bed of gently steamed spinach. A delicately poached egg adds a rich velvety texture, while a modest side of cottage cheese ties the plate together with a subtle tang. This meal is balanced to deliver a harmonious blend of savory flavors and fresh greens, making for a nourishing and appealing plate.

NUTRITION

312kcal
Protein
30.5g
Fat
20.6g
Carbs
3.2g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

1 Large Egg

2 tbsp Low-Fat Cottage Cheese

1 cup Fresh Spinach

3 tsp Extra Virgin Olive Oil

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of extra virgin olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it turns golden and flakes easily with a fork.

  • 4

    While the fish is cooking, steam the fresh spinach in a steamer or in the microwave until just wilted, about 2-3 minutes.

  • 5

    In a small pot, bring water to a gentle simmer and carefully poach the egg until the white is set and the yolk remains runny, about 3 minutes.

  • 6

    Plate the steamed spinach as a bed, place the seared fish on top, and gently lay the poached egg over the fish.

  • 7

    Drizzle the remaining 1 teaspoon of olive oil over the dish and add a side serving of cottage cheese.

  • 8

    Finish with a sprinkle of pepper (and additional salt if needed) for extra flavor and serve immediately.