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.

Seared Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

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

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NUTRITION

253kcal
Protein
19.7g
Fat
6.2g
Carbs
29.5g

SERVINGS

1 serving

INGREDIENTS

3 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup steamed Broccoli florets

1 tsp Extra Virgin Olive Oil

1 tbsp fresh Lemon Juice

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with a pinch of salt, black pepper, and dried herbs if desired.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.

  • 5

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

  • 6

    Plate the brown rice and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.

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.

Seared Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

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

NUTRITION

253kcal
Protein
19.7g
Fat
6.2g
Carbs
29.5g

SERVINGS

1 serving

INGREDIENTS

3 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup steamed Broccoli florets

1 tsp Extra Virgin Olive Oil

1 tbsp fresh Lemon Juice

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with a pinch of salt, black pepper, and dried herbs if desired.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.

  • 5

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

  • 6

    Plate the brown rice and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.