Name: Pan-Seared Cod with Roasted Vegetables and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz cod fillet; 1 cup broccoli florets; 1 cup bell pepper strips; 0.5 cup cooked brown rice; 1 tbsp extra virgin olive oil; 0.25 tsp sea salt; 0.25 tsp black pepper; 0.5 tsp garlic powder; 1 wedge lemon

Pan-Seared Cod with Roasted Vegetables 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

Pan-Seared Cod with Roasted Vegetables and Brown Rice

Flaky cod fillets pan-seared until golden and served over nutty brown rice with a vibrant medley of roasted broccoli and bell peppers.

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NUTRITION

Protein

47.0g

Fat

16.6g

Carbs

40.1g

SERVINGS

1 serving

INGREDIENTS

8 oz cod fillet

1 cup broccoli florets

1 cup bell pepper strips

0.5 cup cooked brown rice

1 tbsp extra virgin olive oil

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp garlic powder

1 wedge lemon

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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 and bell pepper strips with half of the olive oil, sea salt, and garlic powder on the baking sheet.
3
Roast the vegetables for 15-20 minutes until they are tender and slightly charred at the edges.
4
Pat the cod fillet dry with a paper towel and season both sides with the remaining salt and black pepper.
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 exterior is golden and the fish flakes easily with a fork.
7
Warm the pre-cooked brown rice and plate it alongside the roasted vegetables and the seared cod.
8
Finish the dish with a fresh squeeze of the lemon wedge for a bright, citrusy pop.