Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

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

Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

A light, refreshing dinner featuring delicate baked cod infused with lemon and garlic, paired with tender steamed broccoli and a small serving of nutty brown rice. Finished with a drizzle of olive oil and hints of avocado for creaminess, it’s a well-balanced plate that delights the palate while providing satisfying, clean energy.

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NUTRITION

457kcal
Protein
11.2g
Fat
40.3g
Carbs
19.3g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Cod Fillet (~42g)

0.5 cup steamed Broccoli (~44g)

0.25 cup cooked Brown Rice (~46g)

2.5 tbsp Olive Oil

0.25 medium Avocado (~30g)

1 tbsp Lemon Juice

1 clove Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F (205°C).

  • 2

    In a small bowl, whisk together olive oil (use 1 tbsp for the marinade), lemon juice, minced garlic, salt, and pepper.

  • 3

    Place the cod fillet on a piece of parchment paper or in a small baking dish. Drizzle the marinade evenly over the cod, ensuring it is well-coated.

  • 4

    Bake the cod in the preheated oven for about 10-12 minutes or until it flakes easily with a fork.

  • 5

    While the cod is baking, steam the broccoli until tender but still vibrant, about 4-5 minutes.

  • 6

    Prepare the brown rice according to package directions if not already cooked, then measure out the required portion.

  • 7

    To assemble, plate the baked cod alongside the steamed broccoli and brown rice. Drizzle the remaining 1.5 tbsp olive oil over the rice and broccoli.

  • 8

    Top the dish with small pieces of avocado and a final light sprinkle of salt and pepper, then serve immediately.

Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

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

Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Baked Cod with Steamed Broccoli and Brown Rice

A light, refreshing dinner featuring delicate baked cod infused with lemon and garlic, paired with tender steamed broccoli and a small serving of nutty brown rice. Finished with a drizzle of olive oil and hints of avocado for creaminess, it’s a well-balanced plate that delights the palate while providing satisfying, clean energy.

NUTRITION

457kcal
Protein
11.2g
Fat
40.3g
Carbs
19.3g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Cod Fillet (~42g)

0.5 cup steamed Broccoli (~44g)

0.25 cup cooked Brown Rice (~46g)

2.5 tbsp Olive Oil

0.25 medium Avocado (~30g)

1 tbsp Lemon Juice

1 clove Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F (205°C).

  • 2

    In a small bowl, whisk together olive oil (use 1 tbsp for the marinade), lemon juice, minced garlic, salt, and pepper.

  • 3

    Place the cod fillet on a piece of parchment paper or in a small baking dish. Drizzle the marinade evenly over the cod, ensuring it is well-coated.

  • 4

    Bake the cod in the preheated oven for about 10-12 minutes or until it flakes easily with a fork.

  • 5

    While the cod is baking, steam the broccoli until tender but still vibrant, about 4-5 minutes.

  • 6

    Prepare the brown rice according to package directions if not already cooked, then measure out the required portion.

  • 7

    To assemble, plate the baked cod alongside the steamed broccoli and brown rice. Drizzle the remaining 1.5 tbsp olive oil over the rice and broccoli.

  • 8

    Top the dish with small pieces of avocado and a final light sprinkle of salt and pepper, then serve immediately.