Pan-Seared White Fish with Steamed Broccoli 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 Broccoli and Herb Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Steamed Broccoli and Herb Rice

Enjoy a perfectly seared piece of cod paired with tender steamed broccoli and fragrant herb-infused brown rice. A light drizzle of olive oil and a splash of lemon elevate this satisfying, clean-eating dinner into a deliciously balanced meal.

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NUTRITION

451kcal
Protein
39.8g
Fat
9.7g
Carbs
45.7g

SERVINGS

1 serving

INGREDIENTS

180 grams Cod Fillet

1 cup Broccoli (156g)

0.75 cup cooked Brown Rice (150g)

1 teaspoon Olive Oil

2 tablespoons Fresh Parsley

1 Lemon Wedge

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Place the cod fillet in the pan and cook for about 3-4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 4

    While the fish is searing, steam the broccoli until tender-crisp, about 4-5 minutes.

  • 5

    In a small bowl, toss the cooked brown rice with fresh chopped parsley, a squeeze of lemon juice from the wedge, and a pinch of salt.

  • 6

    Plate the herb rice alongside the steamed broccoli, and top with the pan-seared cod fillet.

  • 7

    Finish with an extra drizzle of lemon juice if desired, and serve immediately.

Pan-Seared White Fish with Steamed Broccoli 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 Broccoli and Herb Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Steamed Broccoli and Herb Rice

Enjoy a perfectly seared piece of cod paired with tender steamed broccoli and fragrant herb-infused brown rice. A light drizzle of olive oil and a splash of lemon elevate this satisfying, clean-eating dinner into a deliciously balanced meal.

NUTRITION

451kcal
Protein
39.8g
Fat
9.7g
Carbs
45.7g

SERVINGS

1 serving

INGREDIENTS

180 grams Cod Fillet

1 cup Broccoli (156g)

0.75 cup cooked Brown Rice (150g)

1 teaspoon Olive Oil

2 tablespoons Fresh Parsley

1 Lemon Wedge

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Place the cod fillet in the pan and cook for about 3-4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 4

    While the fish is searing, steam the broccoli until tender-crisp, about 4-5 minutes.

  • 5

    In a small bowl, toss the cooked brown rice with fresh chopped parsley, a squeeze of lemon juice from the wedge, and a pinch of salt.

  • 6

    Plate the herb rice alongside the steamed broccoli, and top with the pan-seared cod fillet.

  • 7

    Finish with an extra drizzle of lemon juice if desired, and serve immediately.