Seared White Fish with Herb Rice and Roasted Mixed Vegetables

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

Seared White Fish with Herb Rice and Roasted Mixed Vegetables

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Herb Rice and Roasted Mixed Vegetables

Enjoy a light yet satisfying dinner featuring perfectly seared white fish seasoned with aromatic herbs, served atop a bed of fragrant herb-infused brown rice and a colorful medley of roasted vegetables. The dish offers a balanced blend of lean protein, fiber-rich grains, and tender vegetables, making it both nourishing and delicious.

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NUTRITION

446kcal
Protein
45.8g
Fat
8.5g
Carbs
48.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

0.75 cup cooked Brown Rice

0.5 cup Mixed Bell Peppers

0.25 cup Zucchini

0.25 cup Red Onion

1 tsp Olive Oil

2 tbsp Fresh Herbs (Parsley & Dill)

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the vegetables.

  • 2

    Toss the mixed bell peppers, zucchini, and red onion with olive oil, salt, and pepper on a baking sheet.

  • 3

    Roast the vegetables in the oven for 15-20 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, prepare the brown rice according to package instructions. Once cooked, stir in the fresh herbs and lemon juice for an aromatic touch.

  • 5

    Season the cod fillet on both sides with salt, pepper, and a sprinkle of chopped fresh herbs.

  • 6

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the herb rice as a base, top with the seared fish, and then arrange the roasted mixed vegetables around the plate.

  • 8

    Finish with an extra drizzle of lemon juice or a sprinkle of fresh herbs if desired, and serve immediately.

Seared White Fish with Herb Rice and Roasted Mixed Vegetables

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

Seared White Fish with Herb Rice and Roasted Mixed Vegetables

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Herb Rice and Roasted Mixed Vegetables

Enjoy a light yet satisfying dinner featuring perfectly seared white fish seasoned with aromatic herbs, served atop a bed of fragrant herb-infused brown rice and a colorful medley of roasted vegetables. The dish offers a balanced blend of lean protein, fiber-rich grains, and tender vegetables, making it both nourishing and delicious.

NUTRITION

446kcal
Protein
45.8g
Fat
8.5g
Carbs
48.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

0.75 cup cooked Brown Rice

0.5 cup Mixed Bell Peppers

0.25 cup Zucchini

0.25 cup Red Onion

1 tsp Olive Oil

2 tbsp Fresh Herbs (Parsley & Dill)

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the vegetables.

  • 2

    Toss the mixed bell peppers, zucchini, and red onion with olive oil, salt, and pepper on a baking sheet.

  • 3

    Roast the vegetables in the oven for 15-20 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, prepare the brown rice according to package instructions. Once cooked, stir in the fresh herbs and lemon juice for an aromatic touch.

  • 5

    Season the cod fillet on both sides with salt, pepper, and a sprinkle of chopped fresh herbs.

  • 6

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the herb rice as a base, top with the seared fish, and then arrange the roasted mixed vegetables around the plate.

  • 8

    Finish with an extra drizzle of lemon juice or a sprinkle of fresh herbs if desired, and serve immediately.