Name: Baked Herb-Crusted Cod with Steamed Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 ounce Cod Fillet; 1 cup cooked Brown Rice; 1 cup steamed Broccoli; 1 tablespoon Extra Virgin Olive Oil; 1 tablespoon Panko Breadcrumbs; 0.5 teaspoon Dried Parsley; 1 tablespoon Lemon Juice

Baked Herb-Crusted Cod with Steamed Broccoli and Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Baked Herb-Crusted Cod with Steamed Broccoli and Brown Rice

Tender cod fillet baked with a golden herb crust, served alongside nutty brown rice and steamed broccoli for a light meal with a satisfying crunch.

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NUTRITION

Protein

13.6g

Fat

15.9g

Carbs

56g

SERVINGS

1 serving

INGREDIENTS

1 ounce Cod Fillet

1 cup cooked Brown Rice

1 cup steamed Broccoli

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Panko Breadcrumbs

0.5 teaspoon Dried Parsley

1 tablespoon Lemon Juice

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PREPARATION

1
Preheat your oven to 400°F and line a small baking sheet with parchment paper.
2
Pat the cod fillet dry with a paper towel and place it on the prepared baking sheet.
3
In a small bowl, combine the panko breadcrumbs, dried parsley, and half of the olive oil.
4
Press the breadcrumb mixture firmly onto the top of the cod fillet to create an even crust.
5
Bake the cod for 10-12 minutes or until the fish is opaque and flakes easily with a fork.
6
While the fish is baking, steam the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.
7
Fluff the pre-cooked brown rice and place it on a plate.
8
Serve the baked cod over the rice with the steamed broccoli on the side.
9
Drizzle the remaining olive oil and fresh lemon juice over the fish and vegetables before serving.