Pan-Seared White Fish with Steamed Vegetables and Herb Rice

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

Pan-Seared White Fish with Steamed Vegetables and Herb Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Steamed Vegetables and Herb Rice

Delight in a light and flavorful dinner featuring a perfectly pan-seared cod fillet served alongside tender steamed mixed vegetables and a fragrant, herb-infused brown rice. The dish is balanced with fresh lemon, parsley, and dill, creating an elegant plate that is as nutritious as it is delicious.

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NUTRITION

455kcal
Protein
50.7g
Fat
12.5g
Carbs
34.7g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet (255g)

1/2 cup cooked Brown Rice (100g)

1 cup steamed Mixed Vegetables (150g)

10 ml Olive Oil

1 tablespoon Fresh Lemon Juice

2 tablespoons Fresh Parsley

1 tablespoon Fresh Dill

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse and pat dry the cod fillet, then season both sides with salt and pepper.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat. Once hot, place the cod fillet in the skillet.

  • 3

    Sear the fish for about 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is cooking, prepare the brown rice according to package instructions. Once cooked, stir in chopped fresh parsley, dill, and a splash of lemon juice to create herb rice.

  • 5

    Steam the mixed vegetables until tender-crisp, about 4-5 minutes.

  • 6

    Plate the herb rice alongside the steamed vegetables and top with the pan-seared cod. Drizzle a little extra lemon juice over the fish for added brightness.

  • 7

    Serve immediately and enjoy your nutritious, well-balanced dinner.

Pan-Seared White Fish with Steamed Vegetables and Herb Rice

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

Pan-Seared White Fish with Steamed Vegetables and Herb Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Steamed Vegetables and Herb Rice

Delight in a light and flavorful dinner featuring a perfectly pan-seared cod fillet served alongside tender steamed mixed vegetables and a fragrant, herb-infused brown rice. The dish is balanced with fresh lemon, parsley, and dill, creating an elegant plate that is as nutritious as it is delicious.

NUTRITION

455kcal
Protein
50.7g
Fat
12.5g
Carbs
34.7g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet (255g)

1/2 cup cooked Brown Rice (100g)

1 cup steamed Mixed Vegetables (150g)

10 ml Olive Oil

1 tablespoon Fresh Lemon Juice

2 tablespoons Fresh Parsley

1 tablespoon Fresh Dill

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse and pat dry the cod fillet, then season both sides with salt and pepper.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat. Once hot, place the cod fillet in the skillet.

  • 3

    Sear the fish for about 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is cooking, prepare the brown rice according to package instructions. Once cooked, stir in chopped fresh parsley, dill, and a splash of lemon juice to create herb rice.

  • 5

    Steam the mixed vegetables until tender-crisp, about 4-5 minutes.

  • 6

    Plate the herb rice alongside the steamed vegetables and top with the pan-seared cod. Drizzle a little extra lemon juice over the fish for added brightness.

  • 7

    Serve immediately and enjoy your nutritious, well-balanced dinner.