Name: Seared White Fish with Herb Rice and Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Cod Fillet; 1/2 cup Cooked Brown Rice; 1/4 cup Cooked Lentils; 1.5 cups Broccoli Florets; 2 tsp Extra Virgin Olive Oil; 1 tbsp Lemon Juice; 2 tbsp Fresh Parsley, chopped; 1 clove Garlic, minced

Seared White Fish with Herb Rice and Steamed Broccoli

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

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Herb Rice and Steamed Broccoli

Pan-seared cod fillets served over a fragrant bed of herbed brown rice and lentils, accompanied by vibrant steamed broccoli and a squeeze of zesty lemon.

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NUTRITION

Protein

41.5g

Fat

11.8g

Carbs

43.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Cooked Brown Rice

1/4 cup Cooked Lentils

1.5 cups Broccoli Florets

2 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

2 tbsp Fresh Parsley, chopped

1 clove Garlic, minced

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and a pinch of dried herbs if desired.
2
Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp and bright green.
3
In a small bowl, combine the cooked brown rice and cooked lentils with the minced garlic and fresh parsley, tossing gently to incorporate.
4
Heat 1.5 teaspoons of olive oil in a non-stick skillet over medium-high heat.
5
Add the cod to the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
6
While the fish finishes, toss the rice and lentil mixture with the remaining 0.5 teaspoon of olive oil and a splash of lemon juice.
7
Plate the herbed rice and lentils alongside the steamed broccoli and seared cod.
8
Finish the dish with the remaining fresh lemon juice over the fish and serve immediately.