Name: Pan-Seared Fish with Herb Rice and Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.5 ounces Cod Fillet; 0.75 cup Cooked Brown Rice; 1.5 cups Broccoli Florets; 1 tablespoon Grass-fed Butter; 1 clove Garlic, minced; 2 tablespoons Fresh Parsley, chopped

Pan-Seared Fish with Herb Rice and Steamed Broccoli

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 Broccoli

Pan-seared cod fillet served over fragrant herbed brown rice with tender steamed broccoli, finished with a drizzle of savory melted butter.

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NUTRITION

Protein

41.1g

Fat

14.7g

Carbs

45.1g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

0.75 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1 tablespoon Grass-fed Butter

1 clove Garlic, minced

2 tablespoons Fresh Parsley, chopped

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PREPARATION

1
Prepare the brown rice according to package instructions until tender and fluffy.
2
Steam the broccoli florets over boiling water for 5-7 minutes until they are bright green and crisp-tender.
3
Pat the cod fillet dry with paper towels and season both sides with a pinch of sea salt and black pepper.
4
Heat half of the butter in a non-stick skillet over medium-high heat.
5
Place the fish in the skillet and sear for 3-4 minutes per side until the flesh is opaque and easily flakes with a fork.
6
In the final minute of cooking, add the minced garlic to the pan to infuse the butter and baste the fish.
7
Toss the warm cooked rice with the remaining butter and fresh chopped parsley.
8
Plate the fish over the herb rice with the steamed broccoli on the side, drizzling any remaining garlic butter from the pan over the top.