Name: Seared White Fish with Herbed Rice and Steamed Green Beans
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 cup Fresh Green Beans; 1 tbsp Extra Virgin Olive Oil; 1 tbsp Fresh Lemon Juice; 2 tbsp Fresh Parsley, chopped

Seared White Fish with Herbed Rice and Steamed Green Beans

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 Herbed Rice and Steamed Green Beans

Pan-seared cod served over fluffy herbed brown rice and crisp steamed green beans, finished with a bright squeeze of zesty lemon.

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NUTRITION

Protein

34.8g

Fat

15.8g

Carbs

31g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Cooked Brown Rice

1 cup Fresh Green Beans

1 tbsp Extra Virgin Olive Oil

1 tbsp Fresh Lemon Juice

2 tbsp Fresh Parsley, chopped

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PREPARATION

1
Pat the cod fillet dry with a paper towel and season both sides with a pinch of sea salt and black pepper.
2
Place the green beans in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender-crisp.
3
While the beans steam, heat the olive oil in a non-stick skillet over medium-high heat.
4
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.
5
In a small bowl, toss the warm cooked brown rice with the chopped parsley and half of the lemon juice.
6
Plate the herbed rice and steamed green beans alongside the seared cod.
7
Drizzle the remaining lemon juice over the fish before serving.