Name: Seared Fish Fillet with Brown Rice and Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod Fillet; 1/2 cup cooked Brown Rice; 1 cup chopped Zucchini; 1/2 cup sliced Red Bell Pepper; 1.5 tsp Extra Virgin Olive Oil; 1 tbsp Lemon Juice

Seared Fish Fillet with Brown Rice and Roasted Vegetables

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

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Brown Rice and Roasted Vegetables

Pan-seared cod served over nutty brown rice with a side of oven-roasted zucchini and bell peppers, finished with a squeeze of zesty lemon.

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NUTRITION

Protein

45.0g

Fat

9.9g

Carbs

31.4g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

1/2 cup cooked Brown Rice

1 cup chopped Zucchini

1/2 cup sliced Red Bell Pepper

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

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PREPARATION

1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Toss the chopped zucchini and red bell pepper with half of the olive oil and a pinch of sea salt.
3
Spread the vegetables in a single layer on the baking sheet and roast for 18-20 minutes until tender and slightly caramelized.
4
While vegetables roast, season the cod fillet with sea salt, black pepper, and your favorite dried herbs.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
7
Fluff the pre-cooked brown rice and plate it alongside the roasted vegetables and seared fish.
8
Finish the dish with a fresh squeeze of lemon juice for a bright, citrusy pop.