Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

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

Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

Enjoy a beautifully balanced dinner featuring tender seared cod atop a fragrant herbed rice pilaf, accompanied by crisp sautéed green beans. The flavors meld together perfectly to create an elegant yet wholesome meal that delights both the palate and supports your nutritional goals.

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NUTRITION

570kcal
Protein
36.7g
Fat
21g
Carbs
58.9g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup cooked White Rice

1 tbsp Olive Oil (for rice pilaf)

1 cup Green Beans

1 tsp Olive Oil (for green beans)

2 tbsp chopped Onion

3 tbsp Fresh Parsley

2 cloves Garlic, minced

Salt and Pepper to taste

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PREPARATION

  • 1

    Season the cod fillet with salt and pepper on both sides.

  • 2

    Heat a non-stick pan over medium-high heat. Sear the cod for about 3 minutes per side or until the fish is opaque and flakes easily with a fork. Remove from the pan and keep warm.

  • 3

    In a separate saucepan, heat 1 tablespoon olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until they become translucent and fragrant.

  • 4

    Stir in the cooked white rice, tossing it with the onions and garlic. Add fresh parsley, and season with a pinch of salt and pepper. Allow the flavors to meld for 2-3 minutes.

  • 5

    In another skillet, heat 1 teaspoon olive oil over medium heat. Add the green beans and sauté for about 4-5 minutes until they are tender yet still crisp. Season lightly with salt and pepper.

  • 6

    Plate a serving of herbed rice pilaf, top with the seared cod, and arrange the sautéed green beans on the side. Serve warm.

Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

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

Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Herbed Rice Pilaf and Sautéed Green Beans

Enjoy a beautifully balanced dinner featuring tender seared cod atop a fragrant herbed rice pilaf, accompanied by crisp sautéed green beans. The flavors meld together perfectly to create an elegant yet wholesome meal that delights both the palate and supports your nutritional goals.

NUTRITION

570kcal
Protein
36.7g
Fat
21g
Carbs
58.9g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup cooked White Rice

1 tbsp Olive Oil (for rice pilaf)

1 cup Green Beans

1 tsp Olive Oil (for green beans)

2 tbsp chopped Onion

3 tbsp Fresh Parsley

2 cloves Garlic, minced

Salt and Pepper to taste

PREPARATION

  • 1

    Season the cod fillet with salt and pepper on both sides.

  • 2

    Heat a non-stick pan over medium-high heat. Sear the cod for about 3 minutes per side or until the fish is opaque and flakes easily with a fork. Remove from the pan and keep warm.

  • 3

    In a separate saucepan, heat 1 tablespoon olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until they become translucent and fragrant.

  • 4

    Stir in the cooked white rice, tossing it with the onions and garlic. Add fresh parsley, and season with a pinch of salt and pepper. Allow the flavors to meld for 2-3 minutes.

  • 5

    In another skillet, heat 1 teaspoon olive oil over medium heat. Add the green beans and sauté for about 4-5 minutes until they are tender yet still crisp. Season lightly with salt and pepper.

  • 6

    Plate a serving of herbed rice pilaf, top with the seared cod, and arrange the sautéed green beans on the side. Serve warm.