Name: Seared Herb-Crusted Cod with Steamed Green Beans and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod Fillet; 0.5 cup cooked Brown Rice; 1.5 cups Green Beans; 1.5 tbsp Almond Flour; 1 tsp Olive Oil; 1 tsp Dried Oregano; 1 tsp Dried Parsley

Seared Herb-Crusted Cod with Steamed Green Beans and Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Seared Herb-Crusted Cod with Steamed Green Beans and Brown Rice

Pan-seared cod fillets coated in a savory almond-herb crust, served with nutty brown rice and vibrant steamed green beans, finished with a bright squeeze of zesty lemon.

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NUTRITION

Protein

43.4g

Fat

13.4g

Carbs

39.6g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

0.5 cup cooked Brown Rice

1.5 cups Green Beans

1.5 tbsp Almond Flour

1 tsp Olive Oil

1 tsp Dried Oregano

1 tsp Dried Parsley

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PREPARATION

1
Pat the cod fillets dry with a paper towel to ensure a proper sear.
2
In a shallow dish, combine the almond flour, dried oregano, and dried parsley.
3
Press the top of each cod fillet into the almond flour mixture until evenly coated.
4
Heat the olive oil in a non-stick skillet over medium-high heat.
5
Place the cod in the skillet, crust-side down, and sear for 3-4 minutes until golden brown.
6
Flip the fillets carefully and cook for another 3 minutes until the fish flakes easily with a fork.
7
While the fish cooks, steam the green beans in a steamer basket over boiling water for 5-6 minutes until tender-crisp.
8
Serve the herb-crusted cod alongside the cooked brown rice and steamed green beans with a fresh lemon wedge.