Seared Cod with Steamed Broccoli and 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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and herbs, served over nutty brown rice with a side of vibrant steamed broccoli for a clean, flaky finish.

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NUTRITION

272kcal
Protein
25.2g
Fat
6.5g
Carbs
28.4g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Broccoli florets

1 tsp Extra Virgin Olive Oil

Lemon wedge and sea salt to taste

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with sea salt, black pepper, and a squeeze of fresh lemon.

  • 2

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

  • 3

    Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and easily flakes with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice and plate it alongside the steamed broccoli.

  • 6

    Top the rice with the seared cod and garnish with an extra lemon wedge for brightness.

Seared Cod with Steamed Broccoli and 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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and herbs, served over nutty brown rice with a side of vibrant steamed broccoli for a clean, flaky finish.

NUTRITION

272kcal
Protein
25.2g
Fat
6.5g
Carbs
28.4g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup Broccoli florets

1 tsp Extra Virgin Olive Oil

Lemon wedge and sea salt to taste

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with sea salt, black pepper, and a squeeze of fresh lemon.

  • 2

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

  • 3

    Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and easily flakes with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice and plate it alongside the steamed broccoli.

  • 6

    Top the rice with the seared cod and garnish with an extra lemon wedge for brightness.