Name: Pan Seared Fish with Herb Rice and Steamed Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8.5 ounces Cod Fillet; 1 cup cooked Brown Rice; 1.5 cups Broccoli florets; 0.5 cup sliced Carrots; 1 tablespoon Avocado Oil; 1 teaspoon Grass-fed Butter; 2 tablespoons Fresh Parsley, chopped; 1 Lemon wedge

Pan Seared Fish with Herb Rice and Steamed Vegetables

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

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Herb Rice and Steamed Vegetables

Pan-seared cod served over a bed of fluffy herbed brown rice and a medley of steamed garden vegetables, finished with a bright and zesty lemon squeeze.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

52.7g

Fat

22.1g

Carbs

61.5g

SERVINGS

1 serving

INGREDIENTS

8.5 ounces Cod Fillet

1 cup cooked Brown Rice

1.5 cups Broccoli florets

0.5 cup sliced Carrots

1 tablespoon Avocado Oil

1 teaspoon Grass-fed Butter

2 tablespoons Fresh Parsley, chopped

1 Lemon wedge

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Prepare the brown rice according to package instructions until tender and fluffy.
2
Place the broccoli and sliced carrots in a steamer basket over boiling water and cook for 5-7 minutes until tender-crisp.
3
Pat the cod fillets completely dry with a paper towel and season both sides with sea salt and black pepper.
4
Heat the avocado oil in a large stainless steel or cast iron skillet over medium-high heat.
5
Carefully place the fish in the hot skillet and sear for 3 to 4 minutes per side until a golden crust forms and the fish flakes easily.
6
Fold the grass-fed butter and fresh chopped parsley into the warm brown rice.
7
Plate the seared fish alongside the herbed rice and steamed vegetables, serving immediately with a fresh lemon squeeze.