Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

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

Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

Pan-seared cod fillets served over garlicky brown rice and tender steamed broccoli, finished with a squeeze of bright lemon.

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NUTRITION

456kcal
Protein
43.2g
Fat
16.4g
Carbs
35.7g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1/2 cup cooked Brown Rice

2 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Parsley, chopped

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PREPARATION

  • 1

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

  • 2

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

  • 3

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

  • 4

    Heat half of the olive oil in a non-stick skillet over medium-high heat and sear the cod for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily.

  • 5

    In a small pan or the same rice pot, sauté the minced garlic in the remaining olive oil for 1 minute until fragrant, then fold it into the cooked rice along with the fresh parsley.

  • 6

    Plate the seared cod over the bed of garlic herb rice and serve with the steamed broccoli on the side.

Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

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

Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic Herb Brown Rice

Pan-seared cod fillets served over garlicky brown rice and tender steamed broccoli, finished with a squeeze of bright lemon.

NUTRITION

456kcal
Protein
43.2g
Fat
16.4g
Carbs
35.7g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1/2 cup cooked Brown Rice

2 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Parsley, chopped

PREPARATION

  • 1

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

  • 2

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

  • 3

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

  • 4

    Heat half of the olive oil in a non-stick skillet over medium-high heat and sear the cod for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily.

  • 5

    In a small pan or the same rice pot, sauté the minced garlic in the remaining olive oil for 1 minute until fragrant, then fold it into the cooked rice along with the fresh parsley.

  • 6

    Plate the seared cod over the bed of garlic herb rice and serve with the steamed broccoli on the side.