Seared Fish Fillet with Steamed Rice and Broccoli

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

Seared Fish Fillet with Steamed Rice and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Steamed Rice and Broccoli

Enjoy a light yet satisfying lunch featuring a delicately seared cod fillet served alongside tender steamed broccoli and nutty brown rice. Enhanced with a drizzle of olive oil for a subtle richness, this dish harmoniously balances lean protein and wholesome carbohydrates for a perfect midday boost.

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NUTRITION

408kcal
Protein
39.8g
Fat
7.4g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.75 cup cooked Brown Rice

1 cup steamed Broccoli

1 teaspoon Olive Oil

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PREPARATION

  • 1

    Season the cod fillet lightly with salt, pepper, and a squeeze of lemon if desired.

  • 2

    Heat a non-stick skillet over medium-high heat and add the cod fillet. Sear on each side for about 3 minutes or until the fish flakes easily with a fork.

  • 3

    While the fish is searing, steam the broccoli until tender yet still crisp, about 4-5 minutes.

  • 4

    Reheat or cook the brown rice as per package instructions if not pre-cooked, ensuring it is warm and fluffy.

  • 5

    Plate the seared cod fillet alongside a serving of brown rice and steamed broccoli. Drizzle olive oil over the dish to add an extra layer of flavor.

  • 6

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

Seared Fish Fillet with Steamed Rice and Broccoli

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

Seared Fish Fillet with Steamed Rice and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Steamed Rice and Broccoli

Enjoy a light yet satisfying lunch featuring a delicately seared cod fillet served alongside tender steamed broccoli and nutty brown rice. Enhanced with a drizzle of olive oil for a subtle richness, this dish harmoniously balances lean protein and wholesome carbohydrates for a perfect midday boost.

NUTRITION

408kcal
Protein
39.8g
Fat
7.4g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.75 cup cooked Brown Rice

1 cup steamed Broccoli

1 teaspoon Olive Oil

PREPARATION

  • 1

    Season the cod fillet lightly with salt, pepper, and a squeeze of lemon if desired.

  • 2

    Heat a non-stick skillet over medium-high heat and add the cod fillet. Sear on each side for about 3 minutes or until the fish flakes easily with a fork.

  • 3

    While the fish is searing, steam the broccoli until tender yet still crisp, about 4-5 minutes.

  • 4

    Reheat or cook the brown rice as per package instructions if not pre-cooked, ensuring it is warm and fluffy.

  • 5

    Plate the seared cod fillet alongside a serving of brown rice and steamed broccoli. Drizzle olive oil over the dish to add an extra layer of flavor.

  • 6

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