Name: Pan-Seared Cod and Egg Rice Bowl
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3 oz Cod fillet; 1 large Egg; 0.13 cup Brown rice; 0.13 cup Black beans; 0.25 tsp Olive oil; 0.25 cup Red bell pepper; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Cumin; 1 tsp Lime juice; 1 tbsp Fresh cilantro

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 and Egg Rice Bowl

Pan-seared cod and a jammy soft-boiled egg served over a savory bed of black beans and brown rice for a protein-packed bowl with a zesty citrus finish.

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NUTRITION

Protein

32.1g

Fat

7.8g

Carbs

37.7g

SERVINGS

1 serving

INGREDIENTS

3 oz Cod fillet

1 large Egg

0.13 cup Brown rice

0.13 cup Black beans

0.25 tsp Olive oil

0.25 cup Red bell pepper

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Cumin

1 tsp Lime juice

1 tbsp Fresh cilantro

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PREPARATION

1
Bring a small pot of water to a boil, carefully lower the egg in, and simmer for 7 minutes for a jammy yolk; then transfer to an ice bath.
2
In a small skillet over medium heat, sauté the diced bell pepper and minced garlic with a splash of water until softened.
3
Stir in the cooked brown rice, rinsed black beans, cumin, and a pinch of the sea salt; heat through until fragrant and set aside.
4
Pat the cod fillet dry with a paper towel and season both sides with the remaining sea salt and black pepper.
5
Heat the olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until golden and flaky.
6
Peel the egg and slice it in half vertically.
7
Plate the rice and bean mixture, top with the pan-seared cod and egg halves, then finish with a squeeze of lime juice and fresh cilantro.