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.

Seared Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Brown Rice

Delight in a lean and flavorful dinner featuring tender seared cod paired with garlicky green beans and a bed of hearty brown rice. This balanced dish brings together delicate seafood, crisp vegetables, and nutty whole grains in a harmonious, clean eating meal that's as nourishing as it is tasty.

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NUTRITION

475kcal
Protein
30.4g
Fat
16.8g
Carbs
56g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1.5 cups Green Beans (cooked)

1 cup Brown Rice (cooked)

1 tablespoon Olive Oil

2 cloves Garlic

Salt & Pepper to taste

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PREPARATION

  • 1

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

  • 2

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

  • 3

    Add minced garlic to the pan and sauté for 30 seconds until fragrant.

  • 4

    Place the cod fillet in the skillet and sear for about 3 minutes on each side, or until the fish is opaque and flakes easily.

  • 5

    In a separate pot, steam or boil the green beans until tender, about 4-5 minutes. Season with a pinch of salt and a little pepper.

  • 6

    Prepare the brown rice according to package instructions if not already cooked.

  • 7

    To plate, serve the seared cod alongside the garlic green beans and a serving of brown rice. Garnish with an extra drizzle of olive oil or a squeeze of lemon if desired.

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.

Seared Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Brown Rice

Delight in a lean and flavorful dinner featuring tender seared cod paired with garlicky green beans and a bed of hearty brown rice. This balanced dish brings together delicate seafood, crisp vegetables, and nutty whole grains in a harmonious, clean eating meal that's as nourishing as it is tasty.

NUTRITION

475kcal
Protein
30.4g
Fat
16.8g
Carbs
56g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1.5 cups Green Beans (cooked)

1 cup Brown Rice (cooked)

1 tablespoon Olive Oil

2 cloves Garlic

Salt & Pepper to taste

PREPARATION

  • 1

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

  • 2

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

  • 3

    Add minced garlic to the pan and sauté for 30 seconds until fragrant.

  • 4

    Place the cod fillet in the skillet and sear for about 3 minutes on each side, or until the fish is opaque and flakes easily.

  • 5

    In a separate pot, steam or boil the green beans until tender, about 4-5 minutes. Season with a pinch of salt and a little pepper.

  • 6

    Prepare the brown rice according to package instructions if not already cooked.

  • 7

    To plate, serve the seared cod alongside the garlic green beans and a serving of brown rice. Garnish with an extra drizzle of olive oil or a squeeze of lemon if desired.