Seared Cod with Garlic Green Beans and Steamed Brown Rice

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

Seared Cod with Garlic Green Beans and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Steamed Brown Rice

Enjoy a clean, delicious dinner featuring perfectly seared cod paired with crisp garlic-infused green beans and a side of fluffy steamed brown rice. This light yet satisfying meal is balanced with lean protein, wholesome grains, and nutrient-rich vegetables, ideal for fueling your active lifestyle.

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NUTRITION

494kcal
Protein
44.7g
Fat
20.4g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Green Beans (125g)

1/2 cup Steamed Brown Rice (100g)

1 tbsp Olive Oil

1 tsp Olive Oil for green beans

2 cloves Garlic, minced

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until golden brown and cooked through.

  • 3

    In a separate pan, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant. Add the green beans and stir-fry for about 4-5 minutes until they are tender yet crisp. Season with a pinch of salt and pepper.

  • 4

    Simultaneously, steam the brown rice until it is warm and fluffy (about 5-7 minutes if pre-cooked, or follow package instructions if using uncooked rice).

  • 5

    Plate the seared cod alongside the garlic green beans and steamed brown rice. Drizzle the cod with lemon juice just before serving for added brightness.

Seared Cod with Garlic Green Beans and Steamed Brown Rice

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

Seared Cod with Garlic Green Beans and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Steamed Brown Rice

Enjoy a clean, delicious dinner featuring perfectly seared cod paired with crisp garlic-infused green beans and a side of fluffy steamed brown rice. This light yet satisfying meal is balanced with lean protein, wholesome grains, and nutrient-rich vegetables, ideal for fueling your active lifestyle.

NUTRITION

494kcal
Protein
44.7g
Fat
20.4g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Green Beans (125g)

1/2 cup Steamed Brown Rice (100g)

1 tbsp Olive Oil

1 tsp Olive Oil for green beans

2 cloves Garlic, minced

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until golden brown and cooked through.

  • 3

    In a separate pan, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant. Add the green beans and stir-fry for about 4-5 minutes until they are tender yet crisp. Season with a pinch of salt and pepper.

  • 4

    Simultaneously, steam the brown rice until it is warm and fluffy (about 5-7 minutes if pre-cooked, or follow package instructions if using uncooked rice).

  • 5

    Plate the seared cod alongside the garlic green beans and steamed brown rice. Drizzle the cod with lemon juice just before serving for added brightness.