Name: Seared White Fish with Herbed Orzo Rice and Steamed Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 oz Cod Fillet; 1.5 oz Prawns; 1/3 cup Orzo Pasta; 1 cup Broccoli Florets; 1 tbsp Greek Yogurt; 1.5 tsp Olive Oil

Seared White Fish with Herbed Orzo 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

Seared White Fish with Herbed Orzo Rice and Steamed Vegetables

Pan-seared cod and succulent prawns served over lemon-herb orzo with a side of tender steamed broccoli and a dollop of zesty yogurt sauce.

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NUTRITION

Protein

46g

Fat

9.4g

Carbs

48g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1.5 oz Prawns

1/3 cup Orzo Pasta

1 cup Broccoli Florets

1 tbsp Greek Yogurt

1.5 tsp Olive Oil

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PREPARATION

1
Bring a pot of salted water to a boil and cook the orzo until al dente.
2
Steam the broccoli florets over simmering water until they are vibrant green and tender.
3
Season the cod and prawns with sea salt, black pepper, and dried oregano.
4
Heat the olive oil in a non-stick skillet over medium-high heat and sear the cod for four minutes per side.
5
Add the prawns to the skillet for the final two minutes until they are pink and opaque.
6
Drain the orzo and toss it with fresh lemon juice and chopped parsley.
7
Serve the fish and prawns over the orzo with the steamed broccoli and a dollop of Greek yogurt.