Name: Seared Fish with Herb Rice and Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Cod Fillet; 2/3 cup cooked Brown Rice; 4 teaspoons Olive Oil; 1/2 cup chopped Zucchini; 1/2 cup chopped Red Bell Pepper; 1 tablespoon Fresh Parsley; 1 tablespoon Lemon Juice

Seared Fish with Herb Rice and Roasted Vegetables

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

YOUR SOLIN GENERATED RECIPE

Seared Fish with Herb Rice and Roasted Vegetables

Pan-seared cod served over a bed of fluffy herbed brown rice with a side of tender roasted zucchini and peppers, finished with a bright squeeze of zesty lemon.

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NUTRITION

Protein

35.3g

Fat

20.6g

Carbs

38.6g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

2/3 cup cooked Brown Rice

4 teaspoons Olive Oil

1/2 cup chopped Zucchini

1/2 cup chopped Red Bell Pepper

1 tablespoon Fresh Parsley

1 tablespoon Lemon Juice

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PREPARATION

1
Preheat oven to 400°F.
2
Toss chopped zucchini and bell peppers with two teaspoons of olive oil and a pinch of salt.
3
Spread vegetables on a baking sheet and roast for 18 minutes until tender and slightly browned.
4
Prepare the brown rice according to package directions if not already cooked.
5
Season the cod fillet with salt and pepper, then pat dry with a paper towel to ensure a good sear.
6
Heat the remaining two teaspoons of olive oil in a non-stick skillet over medium-high heat.
7
Sear the fish for about 4 minutes per side until it is opaque and flakes easily with a fork.
8
Fold fresh parsley and a splash of lemon juice into the warm cooked rice.
9
Plate the fish over the herbed rice and serve alongside the roasted vegetables.