Name: Seared Cod with Brown Rice and Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 ounces Cod Fillet; 1/2 cup Cooked Brown Rice; 1 cup Broccoli Florets; 1 teaspoon Extra Virgin Olive Oil; 1 tablespoon Fresh Lemon Juice

Seared Cod with Brown Rice and Steamed Broccoli

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Brown Rice and Steamed Broccoli

Pan-seared cod and steamed broccoli served over a bed of fluffy brown rice, finished with a bright squeeze of zesty lemon.

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NUTRITION

Protein

30.2g

Fat

6.7g

Carbs

29.7g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

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PREPARATION

1
Pat the cod fillet dry with a paper towel and season lightly with sea salt and black pepper.
2
Heat the olive oil in a non-stick skillet over medium-high heat.
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 cod is searing, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.
5
Warm the pre-cooked brown rice in a small saucepan or microwave until heated through.
6
Arrange the brown rice on a plate, top with the seared cod, and serve the steamed broccoli on the side.
7
Drizzle the fresh lemon juice over the fish and vegetables just before serving for a bright finish.