Name: Seared Cod with Steamed Asparagus and Brown Rice
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 cup Asparagus Spears; 1 tsp Extra Virgin Olive Oil

Seared Cod with Steamed Asparagus 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 Steamed Asparagus and Brown Rice

Pan-seared cod fillets served over nutty brown rice with tender steamed asparagus, finished with a bright and zesty squeeze of lemon.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

42.4g

Fat

7.2g

Carbs

30.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Asparagus Spears

1 tsp Extra Virgin Olive Oil

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Prepare the brown rice according to package directions and set aside.
2
Trim the tough ends of the asparagus and steam for 4 to 5 minutes until tender-crisp.
3
Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
4
Heat the olive oil in a non-stick skillet over medium-high heat.
5
Place the cod in the pan and sear for 3 to 4 minutes per side until opaque and flaky.
6
Plate the cod over the rice with the asparagus on the side and a fresh lemon wedge.