Baked White Fish with Herb Rice and Crispy Brussels Sprouts

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

Baked White Fish with Herb Rice and Crispy Brussels Sprouts

YOUR SOLIN GENERATED RECIPE

Baked White Fish with Herb Rice and Crispy Brussels Sprouts

Savor a light yet satisfying dinner featuring tender baked white fish paired with aromatic herb-infused rice and perfectly crispy Brussels sprouts enhanced by the natural sweetness of roasted carrots. This dish offers a harmonious blend of textures and flavors, from the flaky fish to the vibrant medley of vegetables, with a gentle protein boost from silky egg whites.

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NUTRITION

387kcal
Protein
44.5g
Fat
7g
Carbs
38.3g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish (Cod)

1/2 cup cooked Brown Rice

2 large Egg Whites

1 cup Brussels Sprouts

1 medium Carrot

1 tsp Olive Oil

2 tbsp Mixed Fresh Herbs (Parsley & Dill)

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Season the white fish lightly with salt, pepper, and a sprinkle of mixed fresh herbs. Place the fish on a lightly greased or parchment-lined baking sheet.

  • 3

    Bake the fish in the oven for about 12-15 minutes, or until it flakes easily with a fork.

  • 4

    While the fish is baking, prepare the herb rice by warming the cooked brown rice in a pan over low heat. Stir in the egg whites and mixed fresh herbs, cooking gently until the egg whites are just set and incorporated, creating a silky texture.

  • 5

    For the vegetables, toss the Brussels sprouts and sliced carrot (or julienned carrot strips) with 1 tsp olive oil, salt, and pepper. Spread them on a separate baking sheet in a single layer.

  • 6

    Roast the Brussels sprouts and carrots in the oven for 15-18 minutes, turning halfway through to ensure even crisping.

  • 7

    Plate the herb rice as a base, then top with the baked fish and serve the crispy Brussels sprouts and carrots on the side. Enjoy your balanced, protein-rich dinner!

Baked White Fish with Herb Rice and Crispy Brussels Sprouts

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

Baked White Fish with Herb Rice and Crispy Brussels Sprouts

YOUR SOLIN GENERATED RECIPE

Baked White Fish with Herb Rice and Crispy Brussels Sprouts

Savor a light yet satisfying dinner featuring tender baked white fish paired with aromatic herb-infused rice and perfectly crispy Brussels sprouts enhanced by the natural sweetness of roasted carrots. This dish offers a harmonious blend of textures and flavors, from the flaky fish to the vibrant medley of vegetables, with a gentle protein boost from silky egg whites.

NUTRITION

387kcal
Protein
44.5g
Fat
7g
Carbs
38.3g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish (Cod)

1/2 cup cooked Brown Rice

2 large Egg Whites

1 cup Brussels Sprouts

1 medium Carrot

1 tsp Olive Oil

2 tbsp Mixed Fresh Herbs (Parsley & Dill)

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Season the white fish lightly with salt, pepper, and a sprinkle of mixed fresh herbs. Place the fish on a lightly greased or parchment-lined baking sheet.

  • 3

    Bake the fish in the oven for about 12-15 minutes, or until it flakes easily with a fork.

  • 4

    While the fish is baking, prepare the herb rice by warming the cooked brown rice in a pan over low heat. Stir in the egg whites and mixed fresh herbs, cooking gently until the egg whites are just set and incorporated, creating a silky texture.

  • 5

    For the vegetables, toss the Brussels sprouts and sliced carrot (or julienned carrot strips) with 1 tsp olive oil, salt, and pepper. Spread them on a separate baking sheet in a single layer.

  • 6

    Roast the Brussels sprouts and carrots in the oven for 15-18 minutes, turning halfway through to ensure even crisping.

  • 7

    Plate the herb rice as a base, then top with the baked fish and serve the crispy Brussels sprouts and carrots on the side. Enjoy your balanced, protein-rich dinner!