Name: Seared Cod with Garlic Green Beans and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 ounces Cod Fillet; 0.5 cup Cooked Brown Rice; 1.5 cups Fresh Green Beans; 1 tablespoon Extra Virgin Olive Oil; 2 cloves Garlic, minced

Seared Cod with Garlic Green Beans 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

Seared Cod with Garlic Green Beans and Brown Rice

Pan-seared cod fillets served with garlicky sautéed green beans and nutty brown rice, finished with a squeeze of bright lemon.

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NUTRITION

Protein

46.1g

Fat

16g

Carbs

35g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1.5 cups Fresh Green Beans

1 tablespoon Extra Virgin Olive Oil

2 cloves Garlic, minced

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PREPARATION

1
Pat the cod fillets completely dry with paper towels and season both sides with sea salt and black pepper.
2
Heat half of the olive oil in a large non-stick skillet over medium-high heat.
3
Place the cod in the skillet and sear for 3-4 minutes per side until the fish is golden brown and flakes easily with a fork.
4
Remove the cod from the skillet and set aside on a plate.
5
Add the remaining olive oil to the same skillet, then add the minced garlic and green beans.
6
Sauté the green beans for 5-7 minutes, adding a splash of water if needed to steam them slightly, until they are tender-crisp.
7
Warm the pre-cooked brown rice in a separate small pot or microwave.
8
Plate the seared cod alongside the garlic green beans and brown rice, finishing with a fresh squeeze of lemon juice if desired.