Name: Pan-Seared Fish with Herb Rice and Steamed Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7.5 ounces Cod Fillet; 0.6 cup Cooked Brown Rice; 1.5 ounces Avocado; 1 cup Steamed Broccoli; 0.5 teaspoon Olive Oil

Pan-Seared Fish with Herb Rice and Steamed Vegetables

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Herb Rice and Steamed Vegetables

Fresh cod fillet pan-seared until golden and served over fluffy herb-flecked brown rice with a side of tender steamed vegetables and buttery avocado.

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NUTRITION

Protein

45.5g

Fat

11.5g

Carbs

41.1g

SERVINGS

1 serving

INGREDIENTS

7.5 ounces Cod Fillet

0.6 cup Cooked Brown Rice

1.5 ounces Avocado

1 cup Steamed Broccoli

0.5 teaspoon Olive Oil

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PREPARATION

1
Prepare the brown rice according to package directions and stir in freshly chopped parsley for a bright, herbaceous finish.
2
Steam the broccoli florets until they are tender-crisp and vibrant green.
3
Pat the cod fillet dry with a paper towel and season both sides with a pinch of sea salt and black pepper.
4
Heat the olive oil in a non-stick skillet over medium-high heat.
5
Place the fish in the pan and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
6
Slice the avocado into thin wedges for a creamy garnish.
7
Assemble the plate by layering the herb rice, the seared fish, and the avocado, serving the steamed vegetables on the side.