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Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf

Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
A delicate pan-seared cod fillet served with a flavorful lemon herb pilaf, perfect for a nutritious dinner.
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf

To provide a balanced meal rich in protein and healthy fats, supporting muscle recovery and energy replenishment after training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 1
    tbsp
     olive oil
  • 1
    item
     lemon
  • 100
    g
     brown rice
  • 200
    ml
     chicken broth
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
Preparation Time: 30 minutes
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
Instructions:
  1. Heat olive oil in a pan over medium heat.
  2. Season the cod fillet with salt and black pepper.
  3. Sear the cod fillet for about 3-4 minutes on each side until golden brown and cooked through.
  4. Remove the cod from the pan and set aside.
  5. In the same pan, add chopped onion and minced garlic, sauté until translucent.
  6. Add brown rice and stir for a minute.
  7. Pour in chicken broth and bring to a boil.
  8. Reduce heat, cover, and simmer for about 15 minutes until rice is cooked.
  9. Stir in chopped parsley and lemon juice.
  10. Serve the cod fillet on top of the lemon herb pilaf.
Nutrition Per Serving 600 g Per 100g
Energy 600 kcal 100 kcal
Protein 40 g 6.7 g
Fibre 5 g 0.8 g
Salt 2 g 0.3 g
Sugar 3 g 0.5 g
Carbohydrates 60 g 10.0 g
Fat 20 g 3.3 g
  • 200
    g
     cod fillet
  • 1
    tbsp
     olive oil
  • 1
    item
     lemon
  • 100
    g
     brown rice
  • 200
    ml
     chicken broth
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
1
Servings
0

Heat olive oil in a pan over medium heat.

Season the cod fillet with salt and black pepper.

Sear the cod fillet for about 3-4 minutes on each side until golden brown and cooked through.

Remove the cod from the pan and set aside.

In the same pan, add chopped onion and minced garlic, sauté until translucent.

Add brown rice and stir for a minute.

Pour in chicken broth and bring to a boil.

Reduce heat, cover, and simmer for about 15 minutes until rice is cooked.

Stir in chopped parsley and lemon juice.

Serve the cod fillet on top of the lemon herb pilaf.

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