Name: Seared Garlic Herb Cod with Brown Rice and Roasted Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.5 oz Cod Fillet; 0.75 cup Cooked Brown Rice; 1.5 cups Broccoli Florets; 1 tbsp Extra Virgin Olive Oil; 2 cloves Garlic, minced; 1 tbsp Lemon Juice; 1 tbsp Fresh Parsley, chopped

Seared Garlic Herb Cod with Brown Rice and Roasted Broccoli

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

YOUR SOLIN GENERATED RECIPE

Seared Garlic Herb Cod with Brown Rice and Roasted Broccoli

Pan-seared cod seasoned with garlic and herbs, served over nutty brown rice with a side of tender broccoli roasted until the edges are caramelized.

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NUTRITION

Protein

36.9g

Fat

16.5g

Carbs

45.4g

SERVINGS

1 serving

INGREDIENTS

5.5 oz Cod Fillet

0.75 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1 tbsp Extra Virgin Olive Oil

2 cloves Garlic, minced

1 tbsp Lemon Juice

1 tbsp Fresh Parsley, chopped

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PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper.
2
Toss the broccoli florets with half of the olive oil, salt, and pepper, then spread them in a single layer on the baking sheet.
3
Roast the broccoli for 15 to 20 minutes until the edges are tender and slightly charred.
4
While the broccoli roasts, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and dried herbs of choice.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
7
During the last minute of cooking, add the minced garlic to the pan and sauté until fragrant, then squeeze the lemon juice over the fish.
8
Serve the seared cod over the warm brown rice with the roasted broccoli on the side, garnished with fresh parsley.