Pan-Seared Cod with Steamed Asparagus and Brown Rice

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

Pan-Seared Cod with Steamed Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Asparagus and Brown Rice

Enjoy a delicate dish featuring tender pan-seared cod enhanced with a hint of citrus and herbs. Served alongside perfectly steamed asparagus and nutty brown rice, this meal brings a balance of lean protein and complex carbohydrates, finished with a drizzle of olive oil and a touch of butter for a silky, satisfying flavor.

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NUTRITION

487kcal
Protein
41.3g
Fat
19.4g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

3/4 cup Cooked Brown Rice

1 cup Steamed Asparagus

1 tsp Olive Oil

1 tbsp Unsalted Butter

1 Lemon Wedge

Salt & Pepper to taste

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PREPARATION

  • 1

    Rinse the cod fillet and pat dry with paper towels. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until it reaches an internal temperature of 145°F.

  • 4

    While the cod cooks, steam the asparagus until it is tender, approximately 4-5 minutes.

  • 5

    Heat the cooked brown rice gently in a microwave or on the stovetop.

  • 6

    Melt 1 tablespoon of unsalted butter in a small pan and add a squeeze of lemon juice for extra flavor.

  • 7

    Plate the cod alongside the steamed asparagus and brown rice. Drizzle the lemon butter over the cod and garnish with an extra lemon wedge if desired.

Pan-Seared Cod with Steamed Asparagus and Brown Rice

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

Pan-Seared Cod with Steamed Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Asparagus and Brown Rice

Enjoy a delicate dish featuring tender pan-seared cod enhanced with a hint of citrus and herbs. Served alongside perfectly steamed asparagus and nutty brown rice, this meal brings a balance of lean protein and complex carbohydrates, finished with a drizzle of olive oil and a touch of butter for a silky, satisfying flavor.

NUTRITION

487kcal
Protein
41.3g
Fat
19.4g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

3/4 cup Cooked Brown Rice

1 cup Steamed Asparagus

1 tsp Olive Oil

1 tbsp Unsalted Butter

1 Lemon Wedge

Salt & Pepper to taste

PREPARATION

  • 1

    Rinse the cod fillet and pat dry with paper towels. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until it reaches an internal temperature of 145°F.

  • 4

    While the cod cooks, steam the asparagus until it is tender, approximately 4-5 minutes.

  • 5

    Heat the cooked brown rice gently in a microwave or on the stovetop.

  • 6

    Melt 1 tablespoon of unsalted butter in a small pan and add a squeeze of lemon juice for extra flavor.

  • 7

    Plate the cod alongside the steamed asparagus and brown rice. Drizzle the lemon butter over the cod and garnish with an extra lemon wedge if desired.