Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

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

Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

YOUR SOLIN GENERATED RECIPE

Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

Enjoy a light and flavorful dish featuring tender pan-seared flounder kissed with a bright citrus marinade, perfectly paired with fragrant jasmine rice and garlicky peas. This vibrant plate is balanced in protein and calories, delivering a satisfying meal that awakens the senses with every bite.

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NUTRITION

426kcal
Protein
38.3g
Fat
7.2g
Carbs
49g

SERVINGS

1 serving

INGREDIENTS

7 oz Flounder Fillet

3/4 cup cooked Jasmine Rice

1/2 cup Garlic Peas

2 tbsp Orange Juice

1 tsp Lemon Zest

2 Garlic cloves

Salt and Pepper to taste

1 tsp Olive Oil

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PREPARATION

  • 1

    Pat the flounder fillets dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine the orange juice, lemon zest, and a minced garlic clove to create a citrus marinade.

  • 3

    Marinate the flounder for about 10 minutes, ensuring the flavors are absorbed.

  • 4

    Heat a non-stick skillet over medium-high heat with olive oil. Place the flounder in the skillet and sear for 3-4 minutes per side until cooked through and lightly golden.

  • 5

    While the fish is cooking, warm the garlic peas in a separate small pan with a drizzle of olive oil and the remaining minced garlic, stirring until fragrant.

  • 6

    Reheat the cooked jasmine rice if necessary.

  • 7

    Plate the seared flounder alongside a serving of jasmine rice and garlic peas, drizzling any extra citrus marinade over the top.

  • 8

    Serve immediately and enjoy your light, citrus-infused dish.

Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

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

Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

YOUR SOLIN GENERATED RECIPE

Pan-Seared Citrus Flounder with Jasmine Rice and Garlic Peas

Enjoy a light and flavorful dish featuring tender pan-seared flounder kissed with a bright citrus marinade, perfectly paired with fragrant jasmine rice and garlicky peas. This vibrant plate is balanced in protein and calories, delivering a satisfying meal that awakens the senses with every bite.

NUTRITION

426kcal
Protein
38.3g
Fat
7.2g
Carbs
49g

SERVINGS

1 serving

INGREDIENTS

7 oz Flounder Fillet

3/4 cup cooked Jasmine Rice

1/2 cup Garlic Peas

2 tbsp Orange Juice

1 tsp Lemon Zest

2 Garlic cloves

Salt and Pepper to taste

1 tsp Olive Oil

PREPARATION

  • 1

    Pat the flounder fillets dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine the orange juice, lemon zest, and a minced garlic clove to create a citrus marinade.

  • 3

    Marinate the flounder for about 10 minutes, ensuring the flavors are absorbed.

  • 4

    Heat a non-stick skillet over medium-high heat with olive oil. Place the flounder in the skillet and sear for 3-4 minutes per side until cooked through and lightly golden.

  • 5

    While the fish is cooking, warm the garlic peas in a separate small pan with a drizzle of olive oil and the remaining minced garlic, stirring until fragrant.

  • 6

    Reheat the cooked jasmine rice if necessary.

  • 7

    Plate the seared flounder alongside a serving of jasmine rice and garlic peas, drizzling any extra citrus marinade over the top.

  • 8

    Serve immediately and enjoy your light, citrus-infused dish.