Seared Salmon with Garlic Green Beans and Brown Rice

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

Seared Salmon with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Salmon with Garlic Green Beans and Brown Rice

Enjoy a perfectly seared salmon fillet served alongside tender garlic green beans and a serving of fluffy brown rice. This vibrant dish balances rich, savory fish with the fresh crunch of green beans and a subtle tang from a touch of nonfat Greek yogurt, making it a wholesome dinner that delights both the palate and your nutritional goals.

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NUTRITION

487kcal
Protein
39.5g
Fat
20.3g
Carbs
37.8g

SERVINGS

1 serving

INGREDIENTS

5 oz Salmon Fillet

1/2 cup Cooked Brown Rice

1 cup Green Beans

1/2 tsp Olive Oil

2.5 tbsp Nonfat Greek Yogurt

1 clove Garlic

1 tbsp Lemon Juice

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the salmon fillet dry with paper towels and season with salt and pepper.

  • 2

    Heat a nonstick skillet over medium-high heat. Once hot, add the salmon fillet skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms.

  • 3

    Flip the salmon carefully and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork. Remove salmon and set aside.

  • 4

    In the same skillet, lower the heat to medium and add 1/2 teaspoon of olive oil. Add the minced garlic (from one clove) and sauté for about 30 seconds until fragrant.

  • 5

    Add the green beans to the skillet, tossing them in the garlic oil. Sauté for about 4-5 minutes until they are tender yet crisp. Drizzle with lemon juice and season with salt and pepper.

  • 6

    While the green beans are cooking, reheat or fluff your pre-cooked 1/2 cup of brown rice.

  • 7

    Plate the dish by placing a serving of brown rice, topping with the seared salmon, and arranging the garlic green beans on the side. Optionally, finish with a dollop of nonfat Greek yogurt (2.5 tbsp) on top of the salmon or on the side to add a creamy tang that complements the dish.

  • 8

    Serve immediately and enjoy your balanced, nutrient-packed dinner.

Seared Salmon with Garlic Green Beans and Brown Rice

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

Seared Salmon with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Salmon with Garlic Green Beans and Brown Rice

Enjoy a perfectly seared salmon fillet served alongside tender garlic green beans and a serving of fluffy brown rice. This vibrant dish balances rich, savory fish with the fresh crunch of green beans and a subtle tang from a touch of nonfat Greek yogurt, making it a wholesome dinner that delights both the palate and your nutritional goals.

NUTRITION

487kcal
Protein
39.5g
Fat
20.3g
Carbs
37.8g

SERVINGS

1 serving

INGREDIENTS

5 oz Salmon Fillet

1/2 cup Cooked Brown Rice

1 cup Green Beans

1/2 tsp Olive Oil

2.5 tbsp Nonfat Greek Yogurt

1 clove Garlic

1 tbsp Lemon Juice

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the salmon fillet dry with paper towels and season with salt and pepper.

  • 2

    Heat a nonstick skillet over medium-high heat. Once hot, add the salmon fillet skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms.

  • 3

    Flip the salmon carefully and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork. Remove salmon and set aside.

  • 4

    In the same skillet, lower the heat to medium and add 1/2 teaspoon of olive oil. Add the minced garlic (from one clove) and sauté for about 30 seconds until fragrant.

  • 5

    Add the green beans to the skillet, tossing them in the garlic oil. Sauté for about 4-5 minutes until they are tender yet crisp. Drizzle with lemon juice and season with salt and pepper.

  • 6

    While the green beans are cooking, reheat or fluff your pre-cooked 1/2 cup of brown rice.

  • 7

    Plate the dish by placing a serving of brown rice, topping with the seared salmon, and arranging the garlic green beans on the side. Optionally, finish with a dollop of nonfat Greek yogurt (2.5 tbsp) on top of the salmon or on the side to add a creamy tang that complements the dish.

  • 8

    Serve immediately and enjoy your balanced, nutrient-packed dinner.