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

Flaky cod fillets pan-seared until golden, served with nutty brown rice and tender-crisp asparagus finished with a bright squeeze of lemon.

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NUTRITION

580kcal
Protein
53.6g
Fat
17.2g
Carbs
52.5g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet

1 cup cooked Brown Rice

1 cup Asparagus spears

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Lemon Juice

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PREPARATION

  • 1

    Rinse and trim the woody ends off the asparagus and ensure your brown rice is cooked and kept warm.

  • 2

    Pat the cod fillets very dry with a paper towel and season both sides with sea salt and black pepper.

  • 3

    Heat the olive oil in a large non-stick skillet over medium-high heat and add the minced garlic, sautéing for 30 seconds until fragrant.

  • 4

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

  • 5

    While the fish is searing, steam the asparagus over boiling water for 4 to 5 minutes until tender-crisp and bright green.

  • 6

    Plate the pan-seared cod over a bed of the fluffy brown rice with the steamed asparagus on the side.

  • 7

    Drizzle the remaining garlic oil from the pan over the fish and finish the entire plate with a fresh squeeze of lemon juice.

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

Flaky cod fillets pan-seared until golden, served with nutty brown rice and tender-crisp asparagus finished with a bright squeeze of lemon.

NUTRITION

580kcal
Protein
53.6g
Fat
17.2g
Carbs
52.5g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet

1 cup cooked Brown Rice

1 cup Asparagus spears

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Lemon Juice

PREPARATION

  • 1

    Rinse and trim the woody ends off the asparagus and ensure your brown rice is cooked and kept warm.

  • 2

    Pat the cod fillets very dry with a paper towel and season both sides with sea salt and black pepper.

  • 3

    Heat the olive oil in a large non-stick skillet over medium-high heat and add the minced garlic, sautéing for 30 seconds until fragrant.

  • 4

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

  • 5

    While the fish is searing, steam the asparagus over boiling water for 4 to 5 minutes until tender-crisp and bright green.

  • 6

    Plate the pan-seared cod over a bed of the fluffy brown rice with the steamed asparagus on the side.

  • 7

    Drizzle the remaining garlic oil from the pan over the fish and finish the entire plate with a fresh squeeze of lemon juice.