Name: Pan-Seared Catfish with Garlic Stir-Fried Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 10 ounces Catfish Fillet; 1.5 cups Broccoli Florets; 0.75 cup Cooked Brown Rice; 2 teaspoons Avocado Oil; 2 cloves Garlic, minced; 1 tablespoon Coconut Aminos

Pan-Seared Catfish with Garlic Stir-Fried Broccoli 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

Pan-Seared Catfish with Garlic Stir-Fried Broccoli and Brown Rice

Fresh catfish fillets pan-seared until golden, paired with garlic-scented broccoli and nutty brown rice for a clean, protein-packed dinner with a zesty lemon finish.

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NUTRITION

Protein

59.6g

Fat

19.2g

Carbs

48g

SERVINGS

1 serving

INGREDIENTS

10 ounces Catfish Fillet

1.5 cups Broccoli Florets

0.75 cup Cooked Brown Rice

2 teaspoons Avocado Oil

2 cloves Garlic, minced

1 tablespoon Coconut Aminos

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PREPARATION

1
Pat the catfish fillets completely dry with paper towels and season both sides with sea salt, black pepper, and a pinch of paprika.
2
Heat one teaspoon of avocado oil in a large non-stick skillet over medium-high heat.
3
Place the catfish fillets in the skillet and sear for 4 to 5 minutes per side until the fish is opaque and develops a golden-brown crust.
4
Remove the fish from the pan and set aside on a plate.
5
Add the remaining teaspoon of avocado oil to the same skillet and toss in the minced garlic, sautéing for 30 seconds until fragrant.
6
Add the broccoli florets and coconut aminos to the skillet with a tablespoon of water, then cover with a lid to steam-fry for 3 minutes until tender-crisp.
7
Fluff the pre-cooked brown rice and warm it through if necessary.
8
Plate the catfish fillets alongside the garlic broccoli and brown rice, finishing with a squeeze of fresh lemon juice if desired.