Seared Cod with Steamed Green Beans and Herbed Rice

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

Seared Cod with Steamed Green Beans and Herbed Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Herbed Rice

Pan-seared cod and steamed green beans served over herbed brown rice, finished with a bright squeeze of lemon for a flaky texture.

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NUTRITION

333kcal
Protein
25.5g
Fat
11g
Carbs
35.1g

SERVINGS

1 serving

INGREDIENTS

4 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Green Beans

2 teaspoons Olive Oil

1 tablespoon Fresh Parsley

0.5 unit Lemon

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PREPARATION

  • 1

    Prepare the brown rice according to package instructions, then stir in chopped fresh parsley once fluffy.

  • 2

    Steam the green beans over boiling water until they are tender-crisp, approximately 5 minutes.

  • 3

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of salt and black pepper.

  • 4

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

  • 5

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

  • 6

    Serve the seared cod over the herbed rice with green beans on the side and a fresh lemon wedge for squeezing.

Seared Cod with Steamed Green Beans and Herbed Rice

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

Seared Cod with Steamed Green Beans and Herbed Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Herbed Rice

Pan-seared cod and steamed green beans served over herbed brown rice, finished with a bright squeeze of lemon for a flaky texture.

NUTRITION

333kcal
Protein
25.5g
Fat
11g
Carbs
35.1g

SERVINGS

1 serving

INGREDIENTS

4 ounces Cod Fillet

0.5 cup Cooked Brown Rice

1 cup Green Beans

2 teaspoons Olive Oil

1 tablespoon Fresh Parsley

0.5 unit Lemon

PREPARATION

  • 1

    Prepare the brown rice according to package instructions, then stir in chopped fresh parsley once fluffy.

  • 2

    Steam the green beans over boiling water until they are tender-crisp, approximately 5 minutes.

  • 3

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of salt and black pepper.

  • 4

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

  • 5

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

  • 6

    Serve the seared cod over the herbed rice with green beans on the side and a fresh lemon wedge for squeezing.