Seared Cod with Steamed Green Beans and Brown Rice

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

Seared Cod with Steamed Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Brown Rice

Pan-seared cod and steamed green beans served over fluffy brown rice with a bright squeeze of zesty lemon.

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NUTRITION

372kcal
Protein
45g
Fat
7.1g
Carbs
31.5g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Green Beans

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

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PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a non-stick or cast-iron skillet over medium-high heat until the oil is shimmering.

  • 3

    Place the cod in the hot skillet and sear for 3 to 4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 4

    While the fish is searing, place the green beans in a steamer basket over boiling water and steam for about 5 minutes until tender-crisp and vibrant.

  • 5

    Fluff the pre-cooked brown rice and plate it alongside the green beans.

  • 6

    Top the rice with the seared cod and finish the entire dish with a fresh squeeze of zesty lemon juice.

Seared Cod with Steamed Green Beans and Brown Rice

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

Seared Cod with Steamed Green Beans and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Brown Rice

Pan-seared cod and steamed green beans served over fluffy brown rice with a bright squeeze of zesty lemon.

NUTRITION

372kcal
Protein
45g
Fat
7.1g
Carbs
31.5g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Green Beans

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a non-stick or cast-iron skillet over medium-high heat until the oil is shimmering.

  • 3

    Place the cod in the hot skillet and sear for 3 to 4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 4

    While the fish is searing, place the green beans in a steamer basket over boiling water and steam for about 5 minutes until tender-crisp and vibrant.

  • 5

    Fluff the pre-cooked brown rice and plate it alongside the green beans.

  • 6

    Top the rice with the seared cod and finish the entire dish with a fresh squeeze of zesty lemon juice.