Hearty Tomato Fish Stew with Brown Rice

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

Hearty Tomato Fish Stew with Brown Rice

YOUR SOLIN GENERATED RECIPE

Hearty Tomato Fish Stew with Brown Rice

Savor a comforting bowl of tomato-based fish stew featuring tender cod, enriched with aromatic garlic, onion, and fresh spinach, served over a bed of nutty brown rice. This hearty dish melds robust flavors with a satisfying texture, perfect for a balanced meal that feels both indulgent and wholesome.

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NUTRITION

362kcal
Protein
36.2g
Fat
6.9g
Carbs
37.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Crushed Tomatoes

1/4 cup chopped Onion

1 clove Garlic, minced

1 cup Fresh Spinach

1/2 cup Low-Sodium Vegetable Broth

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

Pinch of Dried Basil

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PREPARATION

  • 1

    Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.

  • 2

    Stir in the minced garlic and cook for an additional minute until fragrant.

  • 3

    Pour in the crushed tomatoes and vegetable broth, then add a pinch of salt, black pepper, and dried basil. Bring the mixture to a simmer.

  • 4

    Carefully add the cod fillet pieces to the simmering stew and allow them to cook for about 5-7 minutes until the fish is opaque and flakes easily.

  • 5

    During the last couple of minutes, stir in the fresh spinach and let it wilt into the stew.

  • 6

    Prepare the brown rice if not already cooked. Serve the tomato fish stew over the brown rice and enjoy your hearty, nutritious meal.

Hearty Tomato Fish Stew with Brown Rice

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

Hearty Tomato Fish Stew with Brown Rice

YOUR SOLIN GENERATED RECIPE

Hearty Tomato Fish Stew with Brown Rice

Savor a comforting bowl of tomato-based fish stew featuring tender cod, enriched with aromatic garlic, onion, and fresh spinach, served over a bed of nutty brown rice. This hearty dish melds robust flavors with a satisfying texture, perfect for a balanced meal that feels both indulgent and wholesome.

NUTRITION

362kcal
Protein
36.2g
Fat
6.9g
Carbs
37.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Crushed Tomatoes

1/4 cup chopped Onion

1 clove Garlic, minced

1 cup Fresh Spinach

1/2 cup Low-Sodium Vegetable Broth

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

Pinch of Dried Basil

PREPARATION

  • 1

    Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.

  • 2

    Stir in the minced garlic and cook for an additional minute until fragrant.

  • 3

    Pour in the crushed tomatoes and vegetable broth, then add a pinch of salt, black pepper, and dried basil. Bring the mixture to a simmer.

  • 4

    Carefully add the cod fillet pieces to the simmering stew and allow them to cook for about 5-7 minutes until the fish is opaque and flakes easily.

  • 5

    During the last couple of minutes, stir in the fresh spinach and let it wilt into the stew.

  • 6

    Prepare the brown rice if not already cooked. Serve the tomato fish stew over the brown rice and enjoy your hearty, nutritious meal.