Seared Cod with Steamed Broccoli and Garlic White Beans

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

Seared Cod with Steamed Broccoli and Garlic White Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic White Beans

Enjoy a light yet satisfying seafood dinner featuring perfectly seared cod paired with tender steamed broccoli and garlicky white beans. This dish balances delicate flavors with a hint of olive oil and garlic, ensuring a nutrient-packed meal that fits your macro goals.

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NUTRITION

354kcal
Protein
41.9g
Fat
6.6g
Carbs
34g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Broccoli

1/2 cup White Beans

1 tsp Olive Oil

1 clove Garlic

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Add the cod fillet to the skillet and sear for about 3 minutes per side or until the fish is opaque and flakes easily. Remove from heat.

  • 4

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 5

    In a small pan over medium heat, lightly sauté the minced garlic until fragrant, then add the white beans and warm through. Season with a pinch of salt and pepper.

  • 6

    Plate the seared cod alongside the steamed broccoli and garlic white beans. Serve immediately.

Seared Cod with Steamed Broccoli and Garlic White Beans

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

Seared Cod with Steamed Broccoli and Garlic White Beans

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic White Beans

Enjoy a light yet satisfying seafood dinner featuring perfectly seared cod paired with tender steamed broccoli and garlicky white beans. This dish balances delicate flavors with a hint of olive oil and garlic, ensuring a nutrient-packed meal that fits your macro goals.

NUTRITION

354kcal
Protein
41.9g
Fat
6.6g
Carbs
34g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Broccoli

1/2 cup White Beans

1 tsp Olive Oil

1 clove Garlic

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Add the cod fillet to the skillet and sear for about 3 minutes per side or until the fish is opaque and flakes easily. Remove from heat.

  • 4

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 5

    In a small pan over medium heat, lightly sauté the minced garlic until fragrant, then add the white beans and warm through. Season with a pinch of salt and pepper.

  • 6

    Plate the seared cod alongside the steamed broccoli and garlic white beans. Serve immediately.