Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

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

Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

Enjoy a light yet nourishing dinner featuring a perfectly seared cod fillet topped with a delicately poached egg, accompanied by a vibrant medley of roasted vegetables and a side of nutty brown rice. Every bite delivers a balanced mix of flavors and textures, making this dish both satisfying and vibrant.

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NUTRITION

421kcal
Protein
43.5g
Fat
11.9g
Carbs
35.5g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet (184g)

1 Large Egg (50g)

1/2 cup Cooked Brown Rice (100g)

1 cup Mixed Roasted Vegetables (150g)

1 teaspoon Olive Oil

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Prepare the mixed vegetables by chopping carrots, bell peppers, and zucchini into bite-sized pieces. Toss them with olive oil, salt, and pepper.

  • 3

    Spread the vegetables on a baking sheet and roast in the preheated oven for about 20-25 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, season the cod fillet with salt and pepper. Heat a non-stick skillet over medium-high heat and lightly sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 5

    Bring a small pot of water to a gentle simmer, add a splash of vinegar, and poach the egg for about 3 minutes until the white is set but the yolk remains runny.

  • 6

    Prepare the cooked brown rice if not already done. Warm it slightly if needed.

  • 7

    Plate the seared cod on a bed of brown rice, arrange the roasted vegetables around, and gently place the poached egg atop the fish.

  • 8

    Finish with a light drizzle of olive oil over the top and serve immediately.

Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

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

Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Vegetables, Brown Rice & Poached Egg

Enjoy a light yet nourishing dinner featuring a perfectly seared cod fillet topped with a delicately poached egg, accompanied by a vibrant medley of roasted vegetables and a side of nutty brown rice. Every bite delivers a balanced mix of flavors and textures, making this dish both satisfying and vibrant.

NUTRITION

421kcal
Protein
43.5g
Fat
11.9g
Carbs
35.5g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet (184g)

1 Large Egg (50g)

1/2 cup Cooked Brown Rice (100g)

1 cup Mixed Roasted Vegetables (150g)

1 teaspoon Olive Oil

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Prepare the mixed vegetables by chopping carrots, bell peppers, and zucchini into bite-sized pieces. Toss them with olive oil, salt, and pepper.

  • 3

    Spread the vegetables on a baking sheet and roast in the preheated oven for about 20-25 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, season the cod fillet with salt and pepper. Heat a non-stick skillet over medium-high heat and lightly sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 5

    Bring a small pot of water to a gentle simmer, add a splash of vinegar, and poach the egg for about 3 minutes until the white is set but the yolk remains runny.

  • 6

    Prepare the cooked brown rice if not already done. Warm it slightly if needed.

  • 7

    Plate the seared cod on a bed of brown rice, arrange the roasted vegetables around, and gently place the poached egg atop the fish.

  • 8

    Finish with a light drizzle of olive oil over the top and serve immediately.