Name: Seared White Fish with Brown Rice and Roasted Zucchini
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod Fillet; 2/3 cup cooked Brown Rice; 1 medium Zucchini; 1 tsp Olive Oil; 1 Lemon wedge; Salt and Pepper to taste; 1 tsp Garlic Powder

Seared White Fish with Brown Rice and Roasted Zucchini

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

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Brown Rice and Roasted Zucchini

Enjoy this light yet satisfying dinner featuring a perfectly seared white fish fillet, complemented by nutty brown rice and tender roasted zucchini. A simple yet elegant dish bursting with flavor and balanced textures, this meal is designed to delight your palate while meeting your nutritional goals.

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NUTRITION

Protein

47.4g

Fat

7.4g

Carbs

40.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

2/3 cup cooked Brown Rice

1 medium Zucchini

1 tsp Olive Oil

1 Lemon wedge

Salt and Pepper to taste

1 tsp Garlic Powder

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PREPARATION

1
Preheat your oven to 425°F. Line a baking sheet with parchment paper.
2
Slice the zucchini into 1/4-inch thick rounds. Toss with olive oil, garlic powder, salt, and pepper. Spread evenly on the baking sheet.
3
Roast the zucchini in the oven for about 15-20 minutes until tender and slightly golden.
4
Meanwhile, season the cod fillet with salt, pepper, and a squeeze of lemon.
5
Heat a non-stick skillet over medium-high heat. Once hot, sear the cod fillet for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
6
Warm the pre-cooked brown rice if needed.
7
Plate the seared cod alongside the brown rice and roasted zucchini. Garnish with an extra lemon wedge for added brightness.