Seared 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.

Seared Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and herbs, served over nutty brown rice with a side of vibrant, tender-crisp broccoli.

Try 7 days free, then $12.99 / mo.

NUTRITION

221kcal
Protein
15.8g
Fat
8.4g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

2.25 ounces Cod Fillet

1 cup Broccoli Florets

1/3 cup Cooked Brown Rice

1.5 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt, pepper, and a pinch of dried herbs.

  • 2

    Heat one teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod in the skillet and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 4

    While the fish cooks, place broccoli florets in a steamer basket over boiling water and steam for 5 minutes until vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave.

  • 6

    Whisk the remaining half teaspoon of olive oil with the lemon juice to create a light dressing.

  • 7

    Plate the cod alongside the rice and broccoli, then drizzle the lemon dressing over the fish and vegetables before serving.

Seared 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.

Seared Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and herbs, served over nutty brown rice with a side of vibrant, tender-crisp broccoli.

NUTRITION

221kcal
Protein
15.8g
Fat
8.4g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

2.25 ounces Cod Fillet

1 cup Broccoli Florets

1/3 cup Cooked Brown Rice

1.5 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt, pepper, and a pinch of dried herbs.

  • 2

    Heat one teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod in the skillet and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 4

    While the fish cooks, place broccoli florets in a steamer basket over boiling water and steam for 5 minutes until vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave.

  • 6

    Whisk the remaining half teaspoon of olive oil with the lemon juice to create a light dressing.

  • 7

    Plate the cod alongside the rice and broccoli, then drizzle the lemon dressing over the fish and vegetables before serving.