Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

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

Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

YOUR SOLIN GENERATED RECIPE

Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

Delight in perfectly seared cod paired with nutty brown rice, tender roasted cauliflower, and a refreshing, creamy avocado drizzle. This dish offers a harmonious balance of flavors and textures, where the delicate fish meets the roasted caramelized notes of cauliflower and the smooth richness of avocado.

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NUTRITION

402kcal
Protein
33.2g
Fat
16.5g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Cauliflower Florets

1/4 medium Avocado

2 tsp Olive Oil

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PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the cauliflower florets with 1 teaspoon of olive oil, a pinch of salt, and pepper. Spread them on a baking sheet and roast for about 20 minutes until they are tender and slightly caramelized.

  • 2

    While the cauliflower roasts, heat the remaining 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Pat the 5 oz cod fillet dry and season it lightly with salt and pepper.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it develops a golden crust and is cooked through.

  • 4

    Meanwhile, warm 1/2 cup of cooked brown rice. Slice or dice the 1/4 medium avocado and set aside.

  • 5

    To assemble, place the brown rice on a plate, top with the seared cod, and surround with roasted cauliflower. Add the avocado pieces on the side to enjoy a burst of creaminess with every bite.

Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

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

Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

YOUR SOLIN GENERATED RECIPE

Olive Oil Seared Cod with Brown Rice, Roasted Cauliflower and Creamy Avocado

Delight in perfectly seared cod paired with nutty brown rice, tender roasted cauliflower, and a refreshing, creamy avocado drizzle. This dish offers a harmonious balance of flavors and textures, where the delicate fish meets the roasted caramelized notes of cauliflower and the smooth richness of avocado.

NUTRITION

402kcal
Protein
33.2g
Fat
16.5g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Cauliflower Florets

1/4 medium Avocado

2 tsp Olive Oil

PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the cauliflower florets with 1 teaspoon of olive oil, a pinch of salt, and pepper. Spread them on a baking sheet and roast for about 20 minutes until they are tender and slightly caramelized.

  • 2

    While the cauliflower roasts, heat the remaining 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Pat the 5 oz cod fillet dry and season it lightly with salt and pepper.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it develops a golden crust and is cooked through.

  • 4

    Meanwhile, warm 1/2 cup of cooked brown rice. Slice or dice the 1/4 medium avocado and set aside.

  • 5

    To assemble, place the brown rice on a plate, top with the seared cod, and surround with roasted cauliflower. Add the avocado pieces on the side to enjoy a burst of creaminess with every bite.