Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

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

Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

Enjoy a light yet satisfying meal featuring a beautifully seared cod fillet paired with tangy lemon-herb roasted asparagus and a side of fluffy white rice. This dish offers a delightful mix of crisp textures and fresh flavors, perfect for a balanced dinner that supports your nutritional goals.

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NUTRITION

336kcal
Protein
36.1g
Fat
6.6g
Carbs
33.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

10 spears Asparagus (80g)

1/2 cup cooked White Rice (92g)

1 tsp Olive Oil (4.5g)

1/2 Lemon

2 Tbsp Fresh Herbs (Parsley & Thyme)

Salt & Black Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Rinse the asparagus and trim the woody ends. Toss the asparagus spears with olive oil, a squeeze of lemon juice, a pinch of salt, pepper, and fresh herbs.

  • 3

    Spread the asparagus on a baking sheet and roast for about 10-12 minutes until tender and slightly crispy.

  • 4

    While the asparagus is roasting, pat the cod fillet dry with paper towels and season both sides lightly with salt, pepper, and a pinch of fresh herbs.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until the exterior is crispy and the inside is opaque.

  • 6

    Warm the cooked white rice if needed, or plate it fresh as a bed for the fish and asparagus.

  • 7

    Plate the rice, place the seared cod on top, and arrange the roasted asparagus alongside. Finish with an extra squeeze of lemon juice over the cod.

  • 8

    Serve immediately while warm and enjoy your balanced, delicious meal.

Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

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

Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Lemon-Herb Roasted Asparagus and Fluffy White Rice

Enjoy a light yet satisfying meal featuring a beautifully seared cod fillet paired with tangy lemon-herb roasted asparagus and a side of fluffy white rice. This dish offers a delightful mix of crisp textures and fresh flavors, perfect for a balanced dinner that supports your nutritional goals.

NUTRITION

336kcal
Protein
36.1g
Fat
6.6g
Carbs
33.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

10 spears Asparagus (80g)

1/2 cup cooked White Rice (92g)

1 tsp Olive Oil (4.5g)

1/2 Lemon

2 Tbsp Fresh Herbs (Parsley & Thyme)

Salt & Black Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Rinse the asparagus and trim the woody ends. Toss the asparagus spears with olive oil, a squeeze of lemon juice, a pinch of salt, pepper, and fresh herbs.

  • 3

    Spread the asparagus on a baking sheet and roast for about 10-12 minutes until tender and slightly crispy.

  • 4

    While the asparagus is roasting, pat the cod fillet dry with paper towels and season both sides lightly with salt, pepper, and a pinch of fresh herbs.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until the exterior is crispy and the inside is opaque.

  • 6

    Warm the cooked white rice if needed, or plate it fresh as a bed for the fish and asparagus.

  • 7

    Plate the rice, place the seared cod on top, and arrange the roasted asparagus alongside. Finish with an extra squeeze of lemon juice over the cod.

  • 8

    Serve immediately while warm and enjoy your balanced, delicious meal.