Name: Pan-Seared Cod with Zucchini and Black Bean Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod fillet; 0.5 cup Cooked brown rice; 0.25 cup Canned black beans; 1 cup Sliced zucchini; 0.5 tbsp Extra virgin olive oil; 1 clove Garlic; 1 tbsp Fresh lemon juice; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Dried oregano

Pan-Seared Cod with Zucchini and Black Bean 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 Cod with Zucchini and Black Bean Rice

Pan-seared cod fillets served over a vibrant bed of black beans, rice, and tender zucchini for a clean and satisfying meal.

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NUTRITION

Protein

49.2g

Fat

9.9g

Carbs

42.6g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Cooked brown rice

0.25 cup Canned black beans

1 cup Sliced zucchini

0.5 tbsp Extra virgin olive oil

1 clove Garlic

1 tbsp Fresh lemon juice

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Dried oregano

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PREPARATION

1
Pat the cod fillet dry with paper towels and season both sides with sea salt, black pepper, and dried oregano.
2
Heat half of the olive oil in a non-stick skillet over medium-high heat.
3
Add the cod to the skillet and sear for 3-4 minutes per side until the exterior is crisp and the fish flakes easily. Remove and set aside.
4
In the same skillet, add the remaining olive oil and sauté the sliced zucchini and minced garlic until the zucchini is tender and lightly browned.
5
Stir in the cooked brown rice and black beans, heating through for 2 minutes.
6
Squeeze fresh lemon juice over the rice mixture and the fish before serving.