Name: Seared Fish Fillet with Herb Brown Rice and Sautéed Onions
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod Fillet; 1/2 cup cooked Brown Rice; 1/2 cup sliced Yellow Onion; 1/2 cup sliced Red Bell Pepper; 2 tsp Olive Oil; 2 tbsp Nonfat Greek Yogurt

Seared Fish Fillet with Herb Brown Rice and Sautéed Onions

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

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Herb Brown Rice and Sautéed Onions

Pan-seared cod served over fluffy herbed brown rice with sweet sautéed onions and peppers, finished with a dollop of cool, creamy yogurt.

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NUTRITION

Protein

42.6g

Fat

11.7g

Carbs

36g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1/2 cup cooked Brown Rice

1/2 cup sliced Yellow Onion

1/2 cup sliced Red Bell Pepper

2 tsp Olive Oil

2 tbsp Nonfat Greek Yogurt

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PREPARATION

1
Cook the brown rice according to package directions and stir in fresh herbs like parsley or cilantro once fluffy.
2
Heat one teaspoon of olive oil in a skillet over medium heat and sauté the onions and peppers until they are tender and slightly caramelized.
3
Pat the cod fillet dry and season both sides with salt, pepper, and a pinch of dried oregano.
4
Heat the remaining teaspoon of olive oil in a separate non-stick pan over medium-high heat.
5
Sear the cod for about 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
6
Serve the seared fish over the bed of herb rice, top with the sautéed vegetables, and finish with a dollop of creamy Greek yogurt.