Seared Cod 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 Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Brown Rice

Enjoy a vibrant plate of delicate seared cod accompanied by crisp garlic-infused green beans and hearty brown rice. This dish balances tender, flaky fish with the satisfying crunch of fresh produce, all lightly enhanced with aromatic olive oil and garlic, making it a wholesome and flavorful dinner.

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NUTRITION

448kcal
Protein
31.5g
Fat
16.3g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Green Beans

3/4 cup cooked Brown Rice

1 tbsp Olive Oil

1 clove Garlic

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PREPARATION

  • 1

    Rinse the brown rice and cook according to package instructions until tender; once cooked, keep warm.

  • 2

    Trim the green beans and set aside. Mince the garlic clove.

  • 3

    Heat half of the olive oil in a skillet over medium heat. Sauté the minced garlic for about 30 seconds until fragrant, then add the green beans. Sauté for 4-5 minutes until slightly tender yet crisp. Season with a pinch of salt and pepper as desired.

  • 4

    In another non-stick pan, heat the remaining olive oil over medium-high heat. Pat the cod fillet dry and season lightly with salt and pepper.

  • 5

    Place the cod fillet in the pan and sear for about 3 minutes on each side, or until the fish becomes opaque and flakes easily with a fork.

  • 6

    Plate the cooked brown rice, top with the seared cod, and serve the garlic green beans on the side. Optionally, drizzle any remaining pan juices over the cod for extra flavor.

Seared Cod 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 Cod with Garlic Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Brown Rice

Enjoy a vibrant plate of delicate seared cod accompanied by crisp garlic-infused green beans and hearty brown rice. This dish balances tender, flaky fish with the satisfying crunch of fresh produce, all lightly enhanced with aromatic olive oil and garlic, making it a wholesome and flavorful dinner.

NUTRITION

448kcal
Protein
31.5g
Fat
16.3g
Carbs
45g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Green Beans

3/4 cup cooked Brown Rice

1 tbsp Olive Oil

1 clove Garlic

PREPARATION

  • 1

    Rinse the brown rice and cook according to package instructions until tender; once cooked, keep warm.

  • 2

    Trim the green beans and set aside. Mince the garlic clove.

  • 3

    Heat half of the olive oil in a skillet over medium heat. Sauté the minced garlic for about 30 seconds until fragrant, then add the green beans. Sauté for 4-5 minutes until slightly tender yet crisp. Season with a pinch of salt and pepper as desired.

  • 4

    In another non-stick pan, heat the remaining olive oil over medium-high heat. Pat the cod fillet dry and season lightly with salt and pepper.

  • 5

    Place the cod fillet in the pan and sear for about 3 minutes on each side, or until the fish becomes opaque and flakes easily with a fork.

  • 6

    Plate the cooked brown rice, top with the seared cod, and serve the garlic green beans on the side. Optionally, drizzle any remaining pan juices over the cod for extra flavor.