Pan-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.

Pan-Seared Cod with Steamed Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Asparagus and Brown Rice

Pan-seared cod fillets seasoned with garlic and lemon, served with nutty brown rice and tender steamed asparagus for a light yet satisfying meal with a bright citrusy finish.

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NUTRITION

404kcal
Protein
53.6g
Fat
7.4g
Carbs
29.9g

SERVINGS

1 serving

INGREDIENTS

9.5 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Fresh Asparagus

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1 clove Garlic

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PREPARATION

  • 1

    Season the cod fillets evenly with salt, pepper, and the minced garlic clove.

  • 2

    Heat the extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is searing, place the asparagus in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until heated through.

  • 6

    Plate the cod alongside the brown rice and steamed asparagus, then drizzle the fresh lemon juice over the fish and vegetables before serving.

Pan-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.

Pan-Seared Cod with Steamed Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Asparagus and Brown Rice

Pan-seared cod fillets seasoned with garlic and lemon, served with nutty brown rice and tender steamed asparagus for a light yet satisfying meal with a bright citrusy finish.

NUTRITION

404kcal
Protein
53.6g
Fat
7.4g
Carbs
29.9g

SERVINGS

1 serving

INGREDIENTS

9.5 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Fresh Asparagus

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1 clove Garlic

PREPARATION

  • 1

    Season the cod fillets evenly with salt, pepper, and the minced garlic clove.

  • 2

    Heat the extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is searing, place the asparagus in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until heated through.

  • 6

    Plate the cod alongside the brown rice and steamed asparagus, then drizzle the fresh lemon juice over the fish and vegetables before serving.