Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

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

Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

Enjoy a bright and satisfying dish featuring tender pan-seared cod infused with zesty lemon and fresh herbs, paired with crisp, roasted asparagus and a serving of nutty brown rice. Perfect for a wholesome dinner that is both flavorful and balanced.

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NUTRITION

441kcal
Protein
44.1g
Fat
16.1g
Carbs
29.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

6 spears Asparagus

1/2 cup cooked Brown Rice

1/2 tbsp Olive Oil (searing)

1/2 tbsp Olive Oil (roasting)

1 Garlic Clove

1 Lemon Wedge

1 tbsp Fresh Parsley

1 tsp Lemon Zest

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus spears with 1/2 tablespoon of olive oil, salt, and pepper, then spread them on a baking sheet. Roast in the oven for 12-15 minutes until tender and lightly charred.

  • 3

    Season the cod fillet with salt, pepper, lemon zest, minced garlic, and freshly chopped parsley.

  • 4

    Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    Warm the cooked brown rice if necessary.

  • 6

    Plate the cod alongside the roasted asparagus and a serving of brown rice. Squeeze the lemon wedge over the fish just before serving for extra brightness.

Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

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

Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Pan-Seared Cod with Roasted Asparagus and Brown Rice

Enjoy a bright and satisfying dish featuring tender pan-seared cod infused with zesty lemon and fresh herbs, paired with crisp, roasted asparagus and a serving of nutty brown rice. Perfect for a wholesome dinner that is both flavorful and balanced.

NUTRITION

441kcal
Protein
44.1g
Fat
16.1g
Carbs
29.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

6 spears Asparagus

1/2 cup cooked Brown Rice

1/2 tbsp Olive Oil (searing)

1/2 tbsp Olive Oil (roasting)

1 Garlic Clove

1 Lemon Wedge

1 tbsp Fresh Parsley

1 tsp Lemon Zest

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus spears with 1/2 tablespoon of olive oil, salt, and pepper, then spread them on a baking sheet. Roast in the oven for 12-15 minutes until tender and lightly charred.

  • 3

    Season the cod fillet with salt, pepper, lemon zest, minced garlic, and freshly chopped parsley.

  • 4

    Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    Warm the cooked brown rice if necessary.

  • 6

    Plate the cod alongside the roasted asparagus and a serving of brown rice. Squeeze the lemon wedge over the fish just before serving for extra brightness.