Name: Pan-Seared Cod with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod fillet; 0.5 cup Cooked brown rice; 1 cup Broccoli florets; 0.5 cup Bell peppers; 1 tbsp Extra virgin olive oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.5 tsp Garlic powder; 1 tsp Lemon juice

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 with Roasted Vegetables

Pan-seared cod fillets served over fluffy brown rice with a side of vibrant roasted broccoli and peppers seasoned with aromatic garlic and finished with a bright squeeze of lemon.

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NUTRITION

Protein

47.0g

Fat

16.7g

Carbs

38.8g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Cooked brown rice

1 cup Broccoli florets

0.5 cup Bell peppers

1 tbsp Extra virgin olive oil

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tsp Garlic powder

1 tsp Lemon juice

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PREPARATION

1
Preheat oven to 400°F and line a baking sheet with parchment paper.
2
Toss broccoli and bell peppers with 0.5 tbsp olive oil, garlic powder, and a pinch of salt.
3
Roast the vegetables for 18 minutes until the broccoli edges are crispy and tender.
4
Season the cod fillets with the remaining salt and black pepper on both sides.
5
Heat the remaining 0.5 tbsp olive oil in a non-stick skillet over medium-high heat.
6
Sear the cod for 4 minutes on the first side, then flip and cook for 3 more minutes until opaque and flaky.
7
Plate the warm brown rice, top with the cod, and serve alongside the roasted vegetables with a fresh lemon squeeze.