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

Pan-seared cod seasoned with lemon and herbs, served with nutty brown rice and vibrant steamed broccoli for a clean, flaky finish.

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NUTRITION

274kcal
Protein
22.3g
Fat
6.6g
Carbs
32.6g

SERVINGS

1 serving

INGREDIENTS

3.17 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

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PREPARATION

  • 1

    Prepare the brown rice according to package instructions or use pre-cooked rice.

  • 2

    Steam the broccoli florets for 5-7 minutes until tender-crisp and bright green.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

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

  • 5

    Sear the cod for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 6

    Plate the cod alongside the rice and broccoli, finishing with a fresh squeeze of lemon.

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

Pan-seared cod seasoned with lemon and herbs, served with nutty brown rice and vibrant steamed broccoli for a clean, flaky finish.

NUTRITION

274kcal
Protein
22.3g
Fat
6.6g
Carbs
32.6g

SERVINGS

1 serving

INGREDIENTS

3.17 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

PREPARATION

  • 1

    Prepare the brown rice according to package instructions or use pre-cooked rice.

  • 2

    Steam the broccoli florets for 5-7 minutes until tender-crisp and bright green.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

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

  • 5

    Sear the cod for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 6

    Plate the cod alongside the rice and broccoli, finishing with a fresh squeeze of lemon.