Crispy Pan-Seared Fish with Lemon Garlic Broccoli

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

Crispy Pan-Seared Fish with Lemon Garlic Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Fish with Lemon Garlic Broccoli

Enjoy a light yet satisfying dinner featuring tender cod fillet perfectly pan-seared to a crisp finish, complemented by vibrant lemon garlic broccoli and a side of fluffy quinoa. The dish balances delicate flavors with a slight tang of lemon, accented by aromatic garlic, making every bite a refreshing burst of flavor.

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NUTRITION

391kcal
Protein
39.0g
Fat
12.4g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

150 grams chopped Broccoli

2 teaspoons Olive Oil

1 Garlic Clove

1 tablespoon Lemon Juice

1/2 cup Cooked Quinoa

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PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season lightly with salt and pepper.

  • 2

    In a small bowl, mix the olive oil, minced garlic, and lemon juice.

  • 3

    Heat a non-stick pan over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes on each side until the exterior is crisp and the fish is opaque in the center.

  • 4

    While the fish is cooking, steam or lightly sauté the chopped broccoli until it is tender-crisp. Toss the broccoli with a drizzle of the lemon garlic mixture.

  • 5

    Prepare the cooked quinoa as a warm, nutty side dish.

  • 6

    Plate the crispy fish alongside the lemon garlic broccoli and a serving of quinoa. Drizzle any remaining lemon garlic sauce over the top and serve immediately.

Crispy Pan-Seared Fish with Lemon Garlic Broccoli

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

Crispy Pan-Seared Fish with Lemon Garlic Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Fish with Lemon Garlic Broccoli

Enjoy a light yet satisfying dinner featuring tender cod fillet perfectly pan-seared to a crisp finish, complemented by vibrant lemon garlic broccoli and a side of fluffy quinoa. The dish balances delicate flavors with a slight tang of lemon, accented by aromatic garlic, making every bite a refreshing burst of flavor.

NUTRITION

391kcal
Protein
39.0g
Fat
12.4g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

150 grams chopped Broccoli

2 teaspoons Olive Oil

1 Garlic Clove

1 tablespoon Lemon Juice

1/2 cup Cooked Quinoa

PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season lightly with salt and pepper.

  • 2

    In a small bowl, mix the olive oil, minced garlic, and lemon juice.

  • 3

    Heat a non-stick pan over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes on each side until the exterior is crisp and the fish is opaque in the center.

  • 4

    While the fish is cooking, steam or lightly sauté the chopped broccoli until it is tender-crisp. Toss the broccoli with a drizzle of the lemon garlic mixture.

  • 5

    Prepare the cooked quinoa as a warm, nutty side dish.

  • 6

    Plate the crispy fish alongside the lemon garlic broccoli and a serving of quinoa. Drizzle any remaining lemon garlic sauce over the top and serve immediately.