Pan Seared Fish with Steamed Broccoli and Brown Rice

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

Pan Seared Fish with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Steamed Broccoli and Brown Rice

Pan-seared cod fillets served alongside nutty brown rice and tender steamed broccoli, finished with a bright squeeze of lemon and a flaky, golden crust.

Try 7 days free, then $12.99 / mo.

NUTRITION

477kcal
Protein
38.1g
Fat
16.3g
Carbs
46.2g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.75 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Prepare the brown rice according to package instructions until tender and fluffy.

  • 2

    Steam the broccoli florets over simmering water for 5-7 minutes until they are vibrant green and tender-crisp.

  • 3

    Pat the fish fillets completely dry with a paper towel and season both sides with sea salt, black pepper, and the minced garlic.

  • 4

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

  • 5

    Place the fish in the hot skillet and sear for about 3 to 4 minutes per side without moving them, until the fish is opaque and develops a light golden exterior.

  • 6

    Plate the fish alongside the rice and broccoli, drizzling the fresh lemon juice over the fish and vegetables just before serving.

Pan Seared Fish with Steamed Broccoli and Brown Rice

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

Pan Seared Fish with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Steamed Broccoli and Brown Rice

Pan-seared cod fillets served alongside nutty brown rice and tender steamed broccoli, finished with a bright squeeze of lemon and a flaky, golden crust.

NUTRITION

477kcal
Protein
38.1g
Fat
16.3g
Carbs
46.2g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.75 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Prepare the brown rice according to package instructions until tender and fluffy.

  • 2

    Steam the broccoli florets over simmering water for 5-7 minutes until they are vibrant green and tender-crisp.

  • 3

    Pat the fish fillets completely dry with a paper towel and season both sides with sea salt, black pepper, and the minced garlic.

  • 4

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

  • 5

    Place the fish in the hot skillet and sear for about 3 to 4 minutes per side without moving them, until the fish is opaque and develops a light golden exterior.

  • 6

    Plate the fish alongside the rice and broccoli, drizzling the fresh lemon juice over the fish and vegetables just before serving.