Name: Pan-Seared White Fish 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 cup cooked Brown Rice; 1 cup Asparagus spears; 1 tbsp Olive Oil; 1 tbsp Lemon Juice

Pan-Seared White Fish with Steamed Asparagus and Brown Rice

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YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Steamed Asparagus and Brown Rice

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

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NUTRITION

Protein

43.2g

Fat

16.9g

Carbs

51.5g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup cooked Brown Rice

1 cup Asparagus spears

1 tbsp Olive Oil

1 tbsp Lemon Juice

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.
2
Heat the olive oil in a large non-stick skillet over medium-high heat.
3
Place the fish in the pan and sear for 3 to 4 minutes until a golden crust forms.
4
Carefully flip the fillets and cook for another 3 minutes until the fish is opaque and flakes easily.
5
While the fish cooks, steam the asparagus spears for 4 to 5 minutes until they are bright green and tender-crisp.
6
Fluff the pre-cooked brown rice and divide it onto plates.
7
Top the rice with the seared fish and serve with the steamed asparagus and a fresh squeeze of lemon juice.