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 served over nutty brown rice and tender steamed broccoli, finished with a squeeze of zesty lemon for a bright, citrusy aroma.

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NUTRITION

235kcal
Protein
15.6g
Fat
6g
Carbs
30.3g

SERVINGS

1 serving

INGREDIENTS

2.1 ounces Atlantic Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Fresh Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Prepare the brown rice according to package instructions until tender and fluffy.

  • 2

    Steam the fresh broccoli florets for 5-6 minutes until they are bright green and tender-crisp.

  • 3

    Pat the cod fillet dry with a paper towel and season both sides lightly with sea 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 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 6

    Plate the brown rice and broccoli, place the seared cod on top, and finish with a fresh squeeze of lemon juice.

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 served over nutty brown rice and tender steamed broccoli, finished with a squeeze of zesty lemon for a bright, citrusy aroma.

NUTRITION

235kcal
Protein
15.6g
Fat
6g
Carbs
30.3g

SERVINGS

1 serving

INGREDIENTS

2.1 ounces Atlantic Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Fresh Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Prepare the brown rice according to package instructions until tender and fluffy.

  • 2

    Steam the fresh broccoli florets for 5-6 minutes until they are bright green and tender-crisp.

  • 3

    Pat the cod fillet dry with a paper towel and season both sides lightly with sea 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 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 6

    Plate the brown rice and broccoli, place the seared cod on top, and finish with a fresh squeeze of lemon juice.