Seared Cod with Lemon Garlic Green Beans and 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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Garlic Green Beans and Brown Rice

Enjoy a light yet flavorful seafood dinner featuring perfectly seared cod, vibrant lemon garlic green beans, and a side of nutty brown rice. The dish is finished with a drizzle of extra virgin olive oil, accentuating the aromatic garlic and fresh lemon zest for a satisfying, healthful meal.

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NUTRITION

434kcal
Protein
43.4g
Fat
12.1g
Carbs
43.2g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

2/3 cup cooked Brown Rice

1 cup Green Beans

3 tsp Extra Virgin Olive Oil

1 clove Garlic

1 tbsp Lemon Juice

Salt and Pepper to taste

1 tbsp Fresh Parsley

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PREPARATION

  • 1

    Rinse and pat dry the cod fillet. Season lightly with salt and pepper.

  • 2

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

  • 3

    Once hot, add the cod fillet and sear for about 3-4 minutes on each side until golden brown and cooked through.

  • 4

    In another pan, heat the remaining 2 teaspoons of olive oil over medium heat. Add the minced garlic and sauté briefly until fragrant.

  • 5

    Add the green beans to the garlic oil and toss until evenly coated. Sauté for about 4-5 minutes until tender-crisp, then add the lemon juice and a pinch of salt and pepper.

  • 6

    Reheat or prepare the cooked brown rice according to package instructions if needed.

  • 7

    To serve, plate a portion of brown rice, top with the seared cod, and add the lemon garlic green beans on the side. Garnish with freshly chopped parsley for a burst of color and flavor.

Seared Cod with Lemon Garlic Green Beans and 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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Garlic Green Beans and Brown Rice

Enjoy a light yet flavorful seafood dinner featuring perfectly seared cod, vibrant lemon garlic green beans, and a side of nutty brown rice. The dish is finished with a drizzle of extra virgin olive oil, accentuating the aromatic garlic and fresh lemon zest for a satisfying, healthful meal.

NUTRITION

434kcal
Protein
43.4g
Fat
12.1g
Carbs
43.2g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

2/3 cup cooked Brown Rice

1 cup Green Beans

3 tsp Extra Virgin Olive Oil

1 clove Garlic

1 tbsp Lemon Juice

Salt and Pepper to taste

1 tbsp Fresh Parsley

PREPARATION

  • 1

    Rinse and pat dry the cod fillet. Season lightly with salt and pepper.

  • 2

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

  • 3

    Once hot, add the cod fillet and sear for about 3-4 minutes on each side until golden brown and cooked through.

  • 4

    In another pan, heat the remaining 2 teaspoons of olive oil over medium heat. Add the minced garlic and sauté briefly until fragrant.

  • 5

    Add the green beans to the garlic oil and toss until evenly coated. Sauté for about 4-5 minutes until tender-crisp, then add the lemon juice and a pinch of salt and pepper.

  • 6

    Reheat or prepare the cooked brown rice according to package instructions if needed.

  • 7

    To serve, plate a portion of brown rice, top with the seared cod, and add the lemon garlic green beans on the side. Garnish with freshly chopped parsley for a burst of color and flavor.