Name: Pan-Seared Rock Cod with Braised Greens
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Rock cod fillet; 2 cup Kale; 0.25 cup Cannellini beans; 0.5 tbsp Extra virgin olive oil; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 cup Vegetable broth; 1 tsp Lemon juice

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Rock Cod with Braised Greens

Pan-seared rock cod fillets served over a bed of garlicky braised kale and creamy white beans for a vibrant and nutrient-dense meal.

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NUTRITION

Protein

49.7g

Fat

9.7g

Carbs

19.7g

SERVINGS

1 serving

INGREDIENTS

8 oz Rock cod fillet

2 cup Kale

0.25 cup Cannellini beans

0.5 tbsp Extra virgin olive oil

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 cup Vegetable broth

1 tsp Lemon juice

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PREPARATION

1
Pat the rock cod fillets dry with paper towels and season both sides with sea salt and black pepper.
2
Heat half of the olive oil in a non-stick skillet over medium-high heat.
3
Place the cod in the skillet and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily. Remove and set aside.
4
In the same skillet, add the remaining oil and minced garlic, sautéing for 30 seconds until fragrant.
5
Add the chopped kale and cannellini beans to the skillet, stirring to coat.
6
Pour in the vegetable broth, cover, and braise for 3-5 minutes until the kale is tender and the liquid has mostly evaporated.
7
Stir in the lemon juice and serve the seared cod directly on top of the braised greens and beans.