Name: Seared White Fish with Herbed Bean and Quinoa Pilaf
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.5 ounces Cod Fillet; 0.4 cup Cannellini Beans, rinsed; 0.4 cup cooked Quinoa; 1.5 teaspoons Olive Oil; 1 tablespoon minced Shallots; 1 clove Garlic, minced; 2 tablespoons fresh Parsley, chopped; 1 tablespoon Lemon Juice

Seared White Fish with Herbed Bean and Quinoa Pilaf

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 Bean and Quinoa Pilaf

Pan-seared cod served over a savory pilaf of white beans and quinoa tossed with fresh herbs and finished with a bright, zesty lemon squeeze.

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NUTRITION

Protein

38.1g

Fat

9.8g

Carbs

37.8g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

0.4 cup Cannellini Beans, rinsed

0.4 cup cooked Quinoa

1.5 teaspoons Olive Oil

1 tablespoon minced Shallots

1 clove Garlic, minced

2 tablespoons fresh Parsley, chopped

1 tablespoon Lemon Juice

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with a pinch of sea salt and black pepper.
2
Heat one teaspoon of olive oil in a non-stick skillet over medium-high heat.
3
Place the fish in the skillet and sear for 3-4 minutes per side until golden and opaque, then remove and set aside.
4
In the same pan, add the remaining half teaspoon of oil and sauté the minced shallots and garlic until fragrant.
5
Stir in the cooked quinoa and white beans, heating through for 2 minutes to allow flavors to meld.
6
Remove from heat and fold in the fresh parsley and lemon juice.
7
Serve the seared fish immediately over the warm herbed pilaf.