Seared Cod with Garlic Green Beans and Steamed Brown Rice

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

Seared Cod with Garlic Green Beans and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Steamed Brown Rice

Enjoy a light and satisfying dinner featuring perfectly seared cod paired with crisp garlic-infused green beans and a side of nutty steamed brown rice. This dish delivers a harmonious balance of flavors and textures, making it ideal for a clean, nutritious meal that supports your lifestyle and fitness goals.

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NUTRITION

453kcal
Protein
40.9g
Fat
16.6g
Carbs
35g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet (~227g)

1 cup Green Beans (~125g)

1/2 cup cooked Brown Rice (~100g)

1 tbsp Olive Oil

2 cloves Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod fillet in the skillet and sear for about 3-4 minutes per side, adjusting the time based on thickness until the fish is opaque and flakes easily.

  • 4

    Meanwhile, steam the brown rice according to package instructions if not already prepared.

  • 5

    In another pan, heat the remaining 1/2 tablespoon of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds.

  • 6

    Add the green beans to the pan and stir-fry with garlic for about 4-5 minutes until tender-crisp. Season with a pinch of salt and pepper.

  • 7

    Plate the seared cod with a side of garlic green beans and steamed brown rice. Serve immediately.

Seared Cod with Garlic Green Beans and Steamed Brown Rice

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

Seared Cod with Garlic Green Beans and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Steamed Brown Rice

Enjoy a light and satisfying dinner featuring perfectly seared cod paired with crisp garlic-infused green beans and a side of nutty steamed brown rice. This dish delivers a harmonious balance of flavors and textures, making it ideal for a clean, nutritious meal that supports your lifestyle and fitness goals.

NUTRITION

453kcal
Protein
40.9g
Fat
16.6g
Carbs
35g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet (~227g)

1 cup Green Beans (~125g)

1/2 cup cooked Brown Rice (~100g)

1 tbsp Olive Oil

2 cloves Garlic

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod fillet in the skillet and sear for about 3-4 minutes per side, adjusting the time based on thickness until the fish is opaque and flakes easily.

  • 4

    Meanwhile, steam the brown rice according to package instructions if not already prepared.

  • 5

    In another pan, heat the remaining 1/2 tablespoon of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds.

  • 6

    Add the green beans to the pan and stir-fry with garlic for about 4-5 minutes until tender-crisp. Season with a pinch of salt and pepper.

  • 7

    Plate the seared cod with a side of garlic green beans and steamed brown rice. Serve immediately.