Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

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

Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

Savor a delicate fillet of hake, lightly pan-seared and infused with lemon and fresh herbs. Served alongside a bed of fluffy brown rice and tender roasted asparagus, this dish delivers a balanced blend of bright citrus, aromatic herbs, and wholesome grains for a satisfying meal.

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NUTRITION

318kcal
Protein
36.9g
Fat
7.8g
Carbs
28.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Hake Fillet

1/2 cup cooked Brown Rice

1 bunch (6 spears) Asparagus

2 tsp Olive Oil

1 tbsp Lemon Juice

2 tbsp Fresh Herbs (Parsley, Dill)

1 clove Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse and pat dry the hake fillet. Season with salt, pepper, and a squeeze of lemon juice.

  • 2

    In a small bowl, mix the remaining lemon juice, chopped fresh herbs, and minced garlic.

  • 3

    Heat 1 tsp of olive oil in a non-stick pan over medium-high heat. Once hot, place the hake fillet in the pan, cooking for 3-4 minutes per side until golden brown and cooked through.

  • 4

    Meanwhile, preheat the oven to 400°F. Toss the asparagus with 1 tsp olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for about 10-12 minutes until tender.

  • 5

    Warm the cooked brown rice if needed.

  • 6

    Plate the flaky hake over a serving of brown rice, drizzle with the lemon-herb mixture, and arrange the roasted asparagus on the side.

Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

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

Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Pan-Seared Hake with Fluffy Brown Rice and Roasted Asparagus

Savor a delicate fillet of hake, lightly pan-seared and infused with lemon and fresh herbs. Served alongside a bed of fluffy brown rice and tender roasted asparagus, this dish delivers a balanced blend of bright citrus, aromatic herbs, and wholesome grains for a satisfying meal.

NUTRITION

318kcal
Protein
36.9g
Fat
7.8g
Carbs
28.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Hake Fillet

1/2 cup cooked Brown Rice

1 bunch (6 spears) Asparagus

2 tsp Olive Oil

1 tbsp Lemon Juice

2 tbsp Fresh Herbs (Parsley, Dill)

1 clove Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse and pat dry the hake fillet. Season with salt, pepper, and a squeeze of lemon juice.

  • 2

    In a small bowl, mix the remaining lemon juice, chopped fresh herbs, and minced garlic.

  • 3

    Heat 1 tsp of olive oil in a non-stick pan over medium-high heat. Once hot, place the hake fillet in the pan, cooking for 3-4 minutes per side until golden brown and cooked through.

  • 4

    Meanwhile, preheat the oven to 400°F. Toss the asparagus with 1 tsp olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for about 10-12 minutes until tender.

  • 5

    Warm the cooked brown rice if needed.

  • 6

    Plate the flaky hake over a serving of brown rice, drizzle with the lemon-herb mixture, and arrange the roasted asparagus on the side.