Seared Cod with Lemon-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 Lemon-Garlic Green Beans and Herbed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon-Garlic Green Beans and Herbed Brown Rice

Enjoy a beautifully balanced dinner featuring tender seared cod infused with a hint of citrus, crisp green beans sautéed in garlic and olive oil, and fluffy herbed brown rice that ties the dish together with warmth and flavor.

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NUTRITION

453kcal
Protein
40.3g
Fat
7.3g
Carbs
54.2g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet (184g)

1 cup Green Beans (125g)

1 cup cooked Brown Rice (195g)

1 tsp Olive Oil (5g)

½ Lemon

1 Garlic Clove

2 tbsp Mixed Fresh Herbs

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for 2-3 minutes per side until a golden crust forms and the fish is just cooked through.

  • 3

    While the cod is cooking, bring a small pot of water to a simmer. Blanch the green beans for 2 minutes until they are bright green and crisp-tender, then drain.

  • 4

    In a separate pan, heat the olive oil over medium heat. Add the minced garlic (from your garlic clove) and sauté briefly until fragrant. Toss in the blanched green beans and squeeze in the juice from ½ a lemon. Season with a pinch of salt and stir until the beans are evenly coated.

  • 5

    If needed, gently reheat the pre-cooked brown rice in a microwave or small pan. Stir in the fresh chopped herbs (parsley and dill) and season with a little salt and pepper.

  • 6

    Plate the herbed brown rice first, arrange the lemon-garlic green beans alongside, and finish by placing the seared cod on top. Garnish with any remaining fresh herbs and a light drizzle of lemon juice.

Seared Cod with Lemon-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 Lemon-Garlic Green Beans and Herbed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon-Garlic Green Beans and Herbed Brown Rice

Enjoy a beautifully balanced dinner featuring tender seared cod infused with a hint of citrus, crisp green beans sautéed in garlic and olive oil, and fluffy herbed brown rice that ties the dish together with warmth and flavor.

NUTRITION

453kcal
Protein
40.3g
Fat
7.3g
Carbs
54.2g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet (184g)

1 cup Green Beans (125g)

1 cup cooked Brown Rice (195g)

1 tsp Olive Oil (5g)

½ Lemon

1 Garlic Clove

2 tbsp Mixed Fresh Herbs

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for 2-3 minutes per side until a golden crust forms and the fish is just cooked through.

  • 3

    While the cod is cooking, bring a small pot of water to a simmer. Blanch the green beans for 2 minutes until they are bright green and crisp-tender, then drain.

  • 4

    In a separate pan, heat the olive oil over medium heat. Add the minced garlic (from your garlic clove) and sauté briefly until fragrant. Toss in the blanched green beans and squeeze in the juice from ½ a lemon. Season with a pinch of salt and stir until the beans are evenly coated.

  • 5

    If needed, gently reheat the pre-cooked brown rice in a microwave or small pan. Stir in the fresh chopped herbs (parsley and dill) and season with a little salt and pepper.

  • 6

    Plate the herbed brown rice first, arrange the lemon-garlic green beans alongside, and finish by placing the seared cod on top. Garnish with any remaining fresh herbs and a light drizzle of lemon juice.