Seared Cod with Steamed Green Beans and Brown Rice

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

Seared Cod with Steamed Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Brown Rice

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet, tender steamed green beans, and nutty brown rice. This well-balanced plate is drizzled with a hint of olive oil and a squeeze of lemon to brighten the flavors, making it an ideal meal for those seeking clean eating with ample protein and moderate calories.

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NUTRITION

436kcal
Protein
46.9g
Fat
7.8g
Carbs
45.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

1 cup Green Beans

3/4 cup cooked Brown Rice

1 tsp Extra Virgin Olive Oil

1 Lemon wedge

Salt & Pepper to taste

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PREPARATION

  • 1

    Rinse and pat dry the cod fillet. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Place the cod fillet in the skillet and sear for about 3-4 minutes per side until golden and cooked through.

  • 4

    While the cod is cooking, steam the green beans until they are tender yet still crisp, about 5 minutes.

  • 5

    Prepare the cooked brown rice if not already done.

  • 6

    Plate the seared cod alongside the steamed green beans and brown rice. Squeeze a lemon wedge over the cod for a burst of fresh flavor.

  • 7

    Serve immediately and enjoy your balanced, nutrient-rich dinner.

Seared Cod with Steamed Green Beans and Brown Rice

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

Seared Cod with Steamed Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Brown Rice

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet, tender steamed green beans, and nutty brown rice. This well-balanced plate is drizzled with a hint of olive oil and a squeeze of lemon to brighten the flavors, making it an ideal meal for those seeking clean eating with ample protein and moderate calories.

NUTRITION

436kcal
Protein
46.9g
Fat
7.8g
Carbs
45.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

1 cup Green Beans

3/4 cup cooked Brown Rice

1 tsp Extra Virgin Olive Oil

1 Lemon wedge

Salt & Pepper to taste

PREPARATION

  • 1

    Rinse and pat dry the cod fillet. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Place the cod fillet in the skillet and sear for about 3-4 minutes per side until golden and cooked through.

  • 4

    While the cod is cooking, steam the green beans until they are tender yet still crisp, about 5 minutes.

  • 5

    Prepare the cooked brown rice if not already done.

  • 6

    Plate the seared cod alongside the steamed green beans and brown rice. Squeeze a lemon wedge over the cod for a burst of fresh flavor.

  • 7

    Serve immediately and enjoy your balanced, nutrient-rich dinner.