Name: Pan seared cod and rice
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz cod fillet, patted dry; 1/4 cup jasmine rice; 1/2 cup water; 5 oz green beans, trimmed; 1 tsp olive oil; 1/2 tsp dried parsley; 1/2 tsp onion powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

434 calories

Protein: 41g; 37% of calories
Carbs: 53g; 48% of calories
Fat: 7g; 15% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 10 min

In a small saucepan, combine the rice and water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes.
While the rice cooks, add an inch of water to a separate pot and insert a steamer basket. Add the green beans, cover, and steam for 6 to 8 minutes until tender-crisp.
Season the cod fillet on both sides with the dried parsley, onion powder, half the salt, and the black pepper.
Heat the olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish flakes easily. Done when flakes easily, 145°F.
Fluff the rice with a fork and stir in the remaining salt. Plate the rice alongside the green beans and top with the seared cod fillet.

Nutrition

Ingredients

Instructions

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