Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

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

Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

Pan-seared cod fillets topped with a vibrant, aromatic tomato and pepper sofrito, served alongside nutty steamed brown rice for a satisfying finish.

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NUTRITION

514kcal
Protein
47.3g
Fat
12.4g
Carbs
53.1g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

0.75 cup cooked Brown Rice

2 teaspoons Extra Virgin Olive Oil

0.5 cup diced Red Bell Pepper

0.25 cup diced Yellow Onion

2 cloves minced Garlic

0.5 cup Crushed Tomatoes

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PREPARATION

  • 1

    Cook brown rice according to package instructions until tender and set aside.

  • 2

    Heat one teaspoon of olive oil in a skillet over medium heat and sauté the diced onion and bell pepper until softened.

  • 3

    Stir in the minced garlic, crushed tomatoes, and a pinch of smoked paprika and cumin, simmering for 10 minutes to thicken the sofrito.

  • 4

    Season the cod fillets with a pinch of salt and pepper, then sear in a separate non-stick pan with the remaining teaspoon of olive oil for 3 to 4 minutes per side until opaque.

  • 5

    Plate the steamed brown rice, place the seared cod on top, and spoon the warm spiced sofrito over the fish before serving.

Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

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

Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Spiced Tomato Sofrito and Steamed Brown Rice

Pan-seared cod fillets topped with a vibrant, aromatic tomato and pepper sofrito, served alongside nutty steamed brown rice for a satisfying finish.

NUTRITION

514kcal
Protein
47.3g
Fat
12.4g
Carbs
53.1g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet

0.75 cup cooked Brown Rice

2 teaspoons Extra Virgin Olive Oil

0.5 cup diced Red Bell Pepper

0.25 cup diced Yellow Onion

2 cloves minced Garlic

0.5 cup Crushed Tomatoes

PREPARATION

  • 1

    Cook brown rice according to package instructions until tender and set aside.

  • 2

    Heat one teaspoon of olive oil in a skillet over medium heat and sauté the diced onion and bell pepper until softened.

  • 3

    Stir in the minced garlic, crushed tomatoes, and a pinch of smoked paprika and cumin, simmering for 10 minutes to thicken the sofrito.

  • 4

    Season the cod fillets with a pinch of salt and pepper, then sear in a separate non-stick pan with the remaining teaspoon of olive oil for 3 to 4 minutes per side until opaque.

  • 5

    Plate the steamed brown rice, place the seared cod on top, and spoon the warm spiced sofrito over the fish before serving.