Name: Pan-Seared Cod with Lemon-Herb Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 9 oz Cod fillet; 0.5 cup Cooked jasmine rice; 0.75 tbsp Avocado oil; 1 cup Asparagus spears; 1 tbsp Fresh lemon juice; 0.5 tsp Lemon zest; 1 tbsp Fresh parsley; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 clove Garlic

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Lemon-Herb Rice

Pan-seared cod fillets seasoned with sea salt, served over a bed of zesty lemon-infused jasmine rice and crisp sautéed asparagus.

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NUTRITION

Protein

53.2g

Fat

13.1g

Carbs

38.2g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod fillet

0.5 cup Cooked jasmine rice

0.75 tbsp Avocado oil

1 cup Asparagus spears

1 tbsp Fresh lemon juice

0.5 tsp Lemon zest

1 tbsp Fresh parsley

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

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PREPARATION

1
Pat the cod fillets thoroughly dry with paper towels to ensure a proper sear, then season both sides evenly with sea salt and black pepper.
2
Heat 0.5 tbsp of avocado oil in a large non-stick skillet over medium-high heat until the oil is shimmering but not smoking.
3
Carefully place the cod in the pan and sear for 3 to 4 minutes per side until the exterior is golden brown and the fish is opaque and flakes easily with a fork.
4
In a separate small skillet, sauté the trimmed asparagus and minced garlic with the remaining avocado oil for 5 minutes until tender-crisp.
5
In a medium mixing bowl, combine the warm cooked jasmine rice with the fresh lemon juice, lemon zest, and finely chopped parsley, fluffing with a fork to incorporate.
6
Serve the pan-seared cod immediately over the fragrant lemon-herb rice with the garlic-sautéed asparagus on the side.