Seared Fish with Roasted Vegetables and Brown Rice

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

Seared Fish with Roasted Vegetables and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Fish with Roasted Vegetables and Brown Rice

Enjoy a light yet nourishing dinner featuring a perfectly seared fish fillet, accompanied by a medley of roasted vegetables and hearty brown rice. The dish is drizzled with a touch of olive oil and finished with a refreshing dollop of nonfat Greek yogurt, balancing savory flavors with a touch of tang.

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NUTRITION

464kcal
Protein
41.6g
Fat
8.6g
Carbs
50.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

0.75 cup cooked Brown Rice

1 cup Mixed Vegetables

1 tsp Olive Oil

0.25 cup Nonfat Greek Yogurt

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the mixed vegetables with a sprinkle of salt, pepper, and a drizzle of a small amount of olive oil if desired. Spread them on a baking sheet and roast for 15-20 minutes until tender and slightly caramelized.

  • 2

    While the vegetables roast, season the cod fillet with salt, pepper, and a splash of lemon juice.

  • 3

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil. Sear the cod fillet for about 3 minutes on each side, until it develops a golden crust and flakes easily with a fork.

  • 4

    Warm the pre-cooked brown rice or cook it as per package instructions if not already prepared.

  • 5

    Plate the dish by placing a serving of brown rice, topping it with the seared cod, and arranging the roasted vegetables on the side. Add a dollop of nonfat Greek yogurt on top of the fish or on the side, and finish with a light drizzle of lemon juice.

  • 6

    Serve immediately while warm and enjoy this balanced dinner.

Seared Fish with Roasted Vegetables and Brown Rice

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

Seared Fish with Roasted Vegetables and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Fish with Roasted Vegetables and Brown Rice

Enjoy a light yet nourishing dinner featuring a perfectly seared fish fillet, accompanied by a medley of roasted vegetables and hearty brown rice. The dish is drizzled with a touch of olive oil and finished with a refreshing dollop of nonfat Greek yogurt, balancing savory flavors with a touch of tang.

NUTRITION

464kcal
Protein
41.6g
Fat
8.6g
Carbs
50.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

0.75 cup cooked Brown Rice

1 cup Mixed Vegetables

1 tsp Olive Oil

0.25 cup Nonfat Greek Yogurt

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the mixed vegetables with a sprinkle of salt, pepper, and a drizzle of a small amount of olive oil if desired. Spread them on a baking sheet and roast for 15-20 minutes until tender and slightly caramelized.

  • 2

    While the vegetables roast, season the cod fillet with salt, pepper, and a splash of lemon juice.

  • 3

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil. Sear the cod fillet for about 3 minutes on each side, until it develops a golden crust and flakes easily with a fork.

  • 4

    Warm the pre-cooked brown rice or cook it as per package instructions if not already prepared.

  • 5

    Plate the dish by placing a serving of brown rice, topping it with the seared cod, and arranging the roasted vegetables on the side. Add a dollop of nonfat Greek yogurt on top of the fish or on the side, and finish with a light drizzle of lemon juice.

  • 6

    Serve immediately while warm and enjoy this balanced dinner.