Seared Cod with Garlic Green Beans

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

Seared Cod with Garlic Green Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans

Enjoy succulent seared cod paired with crisp garlic green beans in this light and flavorful dinner. The tender, pan-seared cod is seasoned simply and complemented by fresh, garlicky green beans, creating a dish that is both satisfying and aligned with your nutritional goals.

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NUTRITION

290kcal
Protein
45.4g
Fat
7g
Carbs
13.3g

SERVINGS

1 serving

INGREDIENTS

7.5 ounces Cod Fillet (213g)

150 grams Green Beans

1 teaspoon Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil.

  • 3

    Add the cod fillet to the skillet and sear for about 3 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    While the cod is cooking, steam or blanch the green beans until they are tender-crisp, about 4-5 minutes.

  • 5

    In a small pan, sauté minced garlic in a few drops of water or a minimal amount of extra olive oil until fragrant, then toss with the green beans along with lemon juice.

  • 6

    Plate the seared cod alongside the garlic green beans and serve immediately.

Seared Cod with Garlic Green Beans

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

Seared Cod with Garlic Green Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans

Enjoy succulent seared cod paired with crisp garlic green beans in this light and flavorful dinner. The tender, pan-seared cod is seasoned simply and complemented by fresh, garlicky green beans, creating a dish that is both satisfying and aligned with your nutritional goals.

NUTRITION

290kcal
Protein
45.4g
Fat
7g
Carbs
13.3g

SERVINGS

1 serving

INGREDIENTS

7.5 ounces Cod Fillet (213g)

150 grams Green Beans

1 teaspoon Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil.

  • 3

    Add the cod fillet to the skillet and sear for about 3 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    While the cod is cooking, steam or blanch the green beans until they are tender-crisp, about 4-5 minutes.

  • 5

    In a small pan, sauté minced garlic in a few drops of water or a minimal amount of extra olive oil until fragrant, then toss with the green beans along with lemon juice.

  • 6

    Plate the seared cod alongside the garlic green beans and serve immediately.