Seared Cod with Garlic Green Beans and Herbed 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 Herbed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Herbed Brown Rice

Enjoy a vibrant plate of seared cod paired with garlicky sautéed green beans and fluffy herbed brown rice. The cod is perfectly seasoned and pan-seared to a light golden crust, while the green beans are tossed in olive oil and garlic for a burst of flavor, complemented by the warm, aromatic brown rice finished with a hint of butter and fresh herbs.

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NUTRITION

636kcal
Protein
39.8g
Fat
27.6g
Carbs
55.2g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1 cup Green Beans

1 cup cooked Brown Rice

1 teaspoon Olive Oil (for cod)

2 teaspoons Olive Oil (for green beans)

1 tablespoon Butter (for rice)

2 cloves Garlic, minced

2 tablespoons Fresh Herbs, chopped

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PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season lightly with salt and pepper.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, add the cod fillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    In a separate pan, heat 2 teaspoons of olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant, then add the green beans. Sauté the green beans for about 4-5 minutes until tender-crisp, seasoning with salt and pepper to taste.

  • 4

    Prepare the brown rice by warming it if needed. Stir in 1 tablespoon of butter and chopped fresh herbs to infuse a fragrant flavor.

  • 5

    Plate the herbed brown rice alongside the seared cod, and top the dish with the garlic green beans. Garnish with additional fresh herbs if desired and serve immediately.

Seared Cod with Garlic Green Beans and Herbed 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 Herbed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Herbed Brown Rice

Enjoy a vibrant plate of seared cod paired with garlicky sautéed green beans and fluffy herbed brown rice. The cod is perfectly seasoned and pan-seared to a light golden crust, while the green beans are tossed in olive oil and garlic for a burst of flavor, complemented by the warm, aromatic brown rice finished with a hint of butter and fresh herbs.

NUTRITION

636kcal
Protein
39.8g
Fat
27.6g
Carbs
55.2g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1 cup Green Beans

1 cup cooked Brown Rice

1 teaspoon Olive Oil (for cod)

2 teaspoons Olive Oil (for green beans)

1 tablespoon Butter (for rice)

2 cloves Garlic, minced

2 tablespoons Fresh Herbs, chopped

PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season lightly with salt and pepper.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, add the cod fillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    In a separate pan, heat 2 teaspoons of olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant, then add the green beans. Sauté the green beans for about 4-5 minutes until tender-crisp, seasoning with salt and pepper to taste.

  • 4

    Prepare the brown rice by warming it if needed. Stir in 1 tablespoon of butter and chopped fresh herbs to infuse a fragrant flavor.

  • 5

    Plate the herbed brown rice alongside the seared cod, and top the dish with the garlic green beans. Garnish with additional fresh herbs if desired and serve immediately.