Name: Seared Cod with Garlic Green Beans and Steamed Brown 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; 1 cup Green Beans; 2 tsp Olive Oil; 1 clove Garlic; 1 tsp Lemon Juice

Seared Cod with Garlic Green Beans and Steamed Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Steamed Brown Rice

Pan-seared cod fillets served with garlic-sautéed green beans and fluffy brown rice, finished with a squeeze of zesty lemon.

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NUTRITION

Protein

44.7g

Fat

11.5g

Carbs

30.7g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

0.5 cup cooked Brown Rice

1 cup Green Beans

2 tsp Olive Oil

1 clove Garlic

1 tsp Lemon Juice

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PREPARATION

1
Prepare the brown rice according to package instructions and keep warm.
2
Pat the cod fillets dry with a paper towel and season both sides with a pinch of sea salt and black pepper.
3
Heat one teaspoon of olive oil in a non-stick skillet over medium-high heat.
4
Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
5
Remove the cod from the pan and set aside.
6
In the same skillet, add the remaining teaspoon of olive oil and the trimmed green beans.
7
Sauté the green beans for 5 minutes until tender-crisp, adding the minced garlic during the last minute of cooking.
8
Plate the seared cod alongside the steamed brown rice and garlic green beans.
9
Drizzle the fresh lemon juice over the fish just before serving.