Seared White Fish with Herb Rice and Steamed Broccoli

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

Seared White Fish with Herb Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Herb Rice and Steamed Broccoli

Pan-seared cod served over fluffy jasmine rice tossed with fresh parsley and a side of vibrant steamed broccoli, finished with a bright squeeze of lemon.

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NUTRITION

234kcal
Protein
17.3g
Fat
5.5g
Carbs
28.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Cod Fillet

0.5 cup cooked White Rice

1 cup Broccoli florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon chopped Fresh Parsley

1 teaspoon Lemon Juice

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PREPARATION

  • 1

    Prepare the white rice according to package instructions and set aside.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp and vibrant green.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat.

  • 5

    Place the fish in the skillet and sear for 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.

  • 6

    Fluff the cooked rice with a fork and stir in the chopped fresh parsley.

  • 7

    Plate the herb rice with the seared fish and steamed broccoli.

  • 8

    Drizzle the lemon juice over the fish just before serving for a bright finish.

Seared White Fish with Herb Rice and Steamed Broccoli

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

Seared White Fish with Herb Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Herb Rice and Steamed Broccoli

Pan-seared cod served over fluffy jasmine rice tossed with fresh parsley and a side of vibrant steamed broccoli, finished with a bright squeeze of lemon.

NUTRITION

234kcal
Protein
17.3g
Fat
5.5g
Carbs
28.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Cod Fillet

0.5 cup cooked White Rice

1 cup Broccoli florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon chopped Fresh Parsley

1 teaspoon Lemon Juice

PREPARATION

  • 1

    Prepare the white rice according to package instructions and set aside.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp and vibrant green.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat.

  • 5

    Place the fish in the skillet and sear for 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.

  • 6

    Fluff the cooked rice with a fork and stir in the chopped fresh parsley.

  • 7

    Plate the herb rice with the seared fish and steamed broccoli.

  • 8

    Drizzle the lemon juice over the fish just before serving for a bright finish.