Pan-Seared Cod with Garlic Green Beans and Brown Rice

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

Pan-Seared Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Garlic Green Beans and Brown Rice

Savor tender, pan-seared cod complemented by crisp garlic-green beans and a hearty serving of nutty brown rice. Perfectly balanced in flavor and texture, this dish brings a delightful mix of savory and fresh notes, enhanced by the richness of olive oil. A clean, dairy-free meal that's satisfying and ideal for a nutritious dinner.

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NUTRITION

617kcal
Protein
32.2g
Fat
30.1g
Carbs
56g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup cooked Brown Rice

1 cup Green Beans

1 tbsp Olive Oil (for cod)

1 tbsp Olive Oil (for green beans)

2 cloves Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse the cod fillet under cold water and pat dry with a paper towel. Season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat and add 1 tablespoon of olive oil. Once shimmering, add the cod fillet, skin-side down if applicable.

  • 3

    Sear the cod for about 3-4 minutes on each side, or until it is cooked through and flakes easily with a fork. Remove the cod from the skillet and set aside.

  • 4

    In the same skillet, lower the heat to medium and add the second tablespoon of olive oil. Add minced garlic and sauté until fragrant, about 30 seconds.

  • 5

    Add the green beans to the skillet, season with a pinch of salt and pepper, and sauté until tender-crisp, about 4-5 minutes.

  • 6

    Reheat the pre-cooked brown rice if necessary. Plate the rice as the base, top with the garlic green beans, and finally place the pan-seared cod on the side.

  • 7

    Garnish with a final drizzle of olive oil if desired, and serve immediately.

Pan-Seared Cod with Garlic Green Beans and Brown Rice

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

Pan-Seared Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Garlic Green Beans and Brown Rice

Savor tender, pan-seared cod complemented by crisp garlic-green beans and a hearty serving of nutty brown rice. Perfectly balanced in flavor and texture, this dish brings a delightful mix of savory and fresh notes, enhanced by the richness of olive oil. A clean, dairy-free meal that's satisfying and ideal for a nutritious dinner.

NUTRITION

617kcal
Protein
32.2g
Fat
30.1g
Carbs
56g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup cooked Brown Rice

1 cup Green Beans

1 tbsp Olive Oil (for cod)

1 tbsp Olive Oil (for green beans)

2 cloves Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse the cod fillet under cold water and pat dry with a paper towel. Season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat and add 1 tablespoon of olive oil. Once shimmering, add the cod fillet, skin-side down if applicable.

  • 3

    Sear the cod for about 3-4 minutes on each side, or until it is cooked through and flakes easily with a fork. Remove the cod from the skillet and set aside.

  • 4

    In the same skillet, lower the heat to medium and add the second tablespoon of olive oil. Add minced garlic and sauté until fragrant, about 30 seconds.

  • 5

    Add the green beans to the skillet, season with a pinch of salt and pepper, and sauté until tender-crisp, about 4-5 minutes.

  • 6

    Reheat the pre-cooked brown rice if necessary. Plate the rice as the base, top with the garlic green beans, and finally place the pan-seared cod on the side.

  • 7

    Garnish with a final drizzle of olive oil if desired, and serve immediately.