Name: Pan-Seared White Fish with Roasted Vegetables and Wild Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 ounces Cod Fillet; 2 ounces Shrimp; 0.75 cup Cooked Wild Rice; 0.5 cup Diced Zucchini; 0.5 cup Diced Red Bell Pepper; 0.25 medium Avocado; 2 teaspoons Extra Virgin Olive Oil

Pan-Seared White Fish with Roasted Vegetables and Wild Rice

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Vegetables and Wild Rice

Pan-seared cod and shrimp served over nutty wild rice with roasted peppers and zucchini, finished with a slice of creamy avocado.

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NUTRITION

Protein

43.8g

Fat

16g

Carbs

34.6g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

2 ounces Shrimp

0.75 cup Cooked Wild Rice

0.5 cup Diced Zucchini

0.5 cup Diced Red Bell Pepper

0.25 medium Avocado

2 teaspoons Extra Virgin Olive Oil

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PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper.
2
Toss the diced zucchini and red bell pepper with one teaspoon of olive oil and a pinch of sea salt.
3
Roast the vegetables for 15 to 18 minutes until they are tender and slightly browned.
4
While vegetables roast, prepare the wild rice according to package directions if not using pre-cooked rice.
5
Pat the cod fillet and shrimp dry with a paper towel and season lightly with salt and black pepper.
6
Heat the remaining teaspoon of olive oil in a non-stick skillet over medium-high heat.
7
Place the cod in the pan and sear for 3 to 4 minutes per side until the fish flakes easily with a fork.
8
Add the shrimp to the skillet during the last 3 minutes of cooking, searing until they are pink and opaque.
9
Layer the wild rice on a plate, top with the roasted vegetables, the seared cod, and the shrimp.
10
Finish the dish with fresh slices of creamy avocado.