Seared Fish Fillet with Steamed Rice and Roasted Broccoli

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

Seared Fish Fillet with Steamed Rice and Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Steamed Rice and Roasted Broccoli

Pan-seared cod fillets served with fluffy steamed rice and charred roasted broccoli, finished with a handful of fresh peppery arugula.

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NUTRITION

386kcal
Protein
66.1g
Fat
3g
Carbs
22.2g

SERVINGS

1 serving

INGREDIENTS

12 ounces Cod Fillet

0.25 cup cooked White Rice

1.5 cups Broccoli florets

1 cup fresh Arugula

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Preheat your oven to 400°F and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets with a pinch of sea salt and roast for 15-18 minutes until the edges are charred.

  • 3

    Prepare the white rice by steaming it in a small pot with water until all liquid is absorbed and the grains are fluffy.

  • 4

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 5

    Heat a high-quality non-stick skillet over medium-high heat and sear the cod for approximately 4 minutes per side until the fish is opaque and flakes easily.

  • 6

    Arrange the steamed rice on a plate, top with the seared fish fillets, and serve alongside the roasted broccoli and fresh arugula with a squeeze of lemon juice.

Seared Fish Fillet with Steamed Rice and Roasted Broccoli

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

Seared Fish Fillet with Steamed Rice and Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Steamed Rice and Roasted Broccoli

Pan-seared cod fillets served with fluffy steamed rice and charred roasted broccoli, finished with a handful of fresh peppery arugula.

NUTRITION

386kcal
Protein
66.1g
Fat
3g
Carbs
22.2g

SERVINGS

1 serving

INGREDIENTS

12 ounces Cod Fillet

0.25 cup cooked White Rice

1.5 cups Broccoli florets

1 cup fresh Arugula

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Preheat your oven to 400°F and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets with a pinch of sea salt and roast for 15-18 minutes until the edges are charred.

  • 3

    Prepare the white rice by steaming it in a small pot with water until all liquid is absorbed and the grains are fluffy.

  • 4

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 5

    Heat a high-quality non-stick skillet over medium-high heat and sear the cod for approximately 4 minutes per side until the fish is opaque and flakes easily.

  • 6

    Arrange the steamed rice on a plate, top with the seared fish fillets, and serve alongside the roasted broccoli and fresh arugula with a squeeze of lemon juice.