Name: Seared Cod with Steamed Green Beans and Herbed Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Cod Fillet; 0.5 cup cooked Brown Rice; 1.5 cups Green Beans; 1 tablespoon Extra Virgin Olive Oil; 1 tablespoon grated Parmesan Cheese; 1 tablespoon fresh Parsley; 1 teaspoon Lemon Juice

Seared Cod with Steamed Green Beans and Herbed Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Herbed Brown Rice

Pan-seared cod seasoned with lemon and herbs, served with crisp steamed green beans and nutty brown rice, finished with a sprinkle of salty parmesan.

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NUTRITION

Protein

37.2g

Fat

17.2g

Carbs

33.6g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.5 cup cooked Brown Rice

1.5 cups Green Beans

1 tablespoon Extra Virgin Olive Oil

1 tablespoon grated Parmesan Cheese

1 tablespoon fresh Parsley

1 teaspoon Lemon Juice

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PREPARATION

1
Prepare the brown rice according to package instructions or use pre-cooked rice.
2
Trim the ends of the green beans and steam them for 5-7 minutes until tender-crisp.
3
Pat the cod fillet dry with a paper towel and season both sides with salt and pepper.
4
Heat olive oil in a non-stick skillet over medium-high heat.
5
Sear the cod for 3-4 minutes per side until it flakes easily with a fork and develops a golden crust.
6
Toss the cooked brown rice with fresh parsley and a squeeze of lemon juice.
7
Plate the cod alongside the rice and green beans, then top the vegetables with a sprinkle of parmesan cheese.