Name: Pan-Seared Fish with Brown Rice and Roasted Potato Medley
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 ounces Cod Fillet; 1/2 cup cooked Brown Rice; 100 grams Red Potatoes; 1.5 teaspoons Olive Oil; 2 cups Mixed Salad Greens; 1 tablespoon Lemon Juice

Pan-Seared Fish with Brown Rice and Roasted Potato Medley

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 Brown Rice and Roasted Potato Medley

Pan-seared cod seasoned with lemon and oregano, served with nutty brown rice and a crispy roasted potato medley.

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NUTRITION

Protein

46.1g

Fat

9.5g

Carbs

43.6g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

1/2 cup cooked Brown Rice

100 grams Red Potatoes

1.5 teaspoons Olive Oil

2 cups Mixed Salad Greens

1 tablespoon Lemon Juice

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PREPARATION

1
Preheat the oven to 400°F and line a baking sheet with parchment paper.
2
Dice the red potatoes into small cubes and toss with a half teaspoon of olive oil and sea salt.
3
Spread the potatoes on the baking sheet and roast until they are golden and crispy.
4
Season the cod fillet with dried oregano, salt, and black pepper.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Sear the fish for about three to four minutes per side until it is opaque and flakes easily with a fork.
7
Plate the seared fish alongside the cooked brown rice and roasted potatoes.
8
Serve with a fresh side salad of mixed greens drizzled with lemon juice.