Pan-Seared Cod with Steamed Broccoli 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 Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Broccoli and Brown Rice

Flaky cod fillets pan-seared until golden, served with nutty brown rice and tender steamed broccoli finished with a bright squeeze of lemon.

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NUTRITION

409kcal
Protein
44g
Fat
7.8g
Carbs
42g

SERVINGS

1 serving

INGREDIENTS

7 ounces Pacific Cod Fillet

1/2 cup Cooked Brown Rice

1 1/2 cups Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of sea salt and black pepper.

  • 2

    Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender-crisp.

  • 3

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

  • 4

    Place the cod in the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until steaming.

  • 6

    Plate the cod alongside the brown rice and steamed broccoli, finishing with a fresh squeeze of lemon juice if desired.

Pan-Seared Cod with Steamed Broccoli 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 Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Broccoli and Brown Rice

Flaky cod fillets pan-seared until golden, served with nutty brown rice and tender steamed broccoli finished with a bright squeeze of lemon.

NUTRITION

409kcal
Protein
44g
Fat
7.8g
Carbs
42g

SERVINGS

1 serving

INGREDIENTS

7 ounces Pacific Cod Fillet

1/2 cup Cooked Brown Rice

1 1/2 cups Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of sea salt and black pepper.

  • 2

    Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender-crisp.

  • 3

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

  • 4

    Place the cod in the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until steaming.

  • 6

    Plate the cod alongside the brown rice and steamed broccoli, finishing with a fresh squeeze of lemon juice if desired.