Name: Pan-Seared Cod with Lemon-Herb Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8.5 oz Cod fillet; 0.5 cup Cooked white basmati rice; 1 tbsp Extra virgin olive oil; 1 cup Asparagus spears; 1 tbsp Fresh lemon juice; 1 tsp Lemon zest; 1 clove Garlic; 1 tbsp Fresh parsley; 0.25 tsp Sea salt; 0.25 tsp Black pepper

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Lemon-Herb Rice

Flaky pan-seared cod seasoned with sea salt and pepper, served over a bed of zesty lemon-herb rice alongside crisp-tender roasted asparagus.

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NUTRITION

Protein

49.8g

Fat

16.1g

Carbs

36.6g

SERVINGS

1 serving

INGREDIENTS

8.5 oz Cod fillet

0.5 cup Cooked white basmati rice

1 tbsp Extra virgin olive oil

1 cup Asparagus spears

1 tbsp Fresh lemon juice

1 tsp Lemon zest

1 clove Garlic

1 tbsp Fresh parsley

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt and black pepper.
2
Heat the extra virgin olive oil in a large 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 exterior is golden and the fish flakes easily with a fork.
4
While the fish cooks, steam or lightly sauté the asparagus spears until they are bright green and crisp-tender.
5
In a medium bowl, fluff the warm cooked rice and fold in the lemon juice, lemon zest, minced garlic, and chopped fresh parsley.
6
Plate the lemon-herb rice, top with the pan-seared cod, and serve the asparagus on the side for a clean and balanced meal.