Seared White Fish with Roasted Broccoli and Quinoa

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

Seared White Fish with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa

Enjoy a delicate seared white fish paired with perfectly roasted broccoli and a serving of fluffy quinoa. This dish combines light, savory flavors with a hint of olive oil richness to create a balanced, satisfying meal that falls within your specific protein and calorie goals.

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NUTRITION

318kcal
Protein
30.7g
Fat
9.2g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

4 oz White Fish Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

2 tsp Olive Oil

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PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the broccoli florets with 1 teaspoon of olive oil and a pinch of salt and pepper. Spread them on a baking sheet and roast for about 15-20 minutes until tender and slightly crispy.

  • 2

    While the broccoli is roasting, rinse the fish fillet and pat it dry with paper towels. Season both sides with salt and pepper.

  • 3

    Heat the remaining teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the fish fillet and sear for about 3-4 minutes per side, depending on thickness, until the fish is opaque and flakey.

  • 4

    Prepare the quinoa as per package instructions if not already cooked. Fluff with a fork.

  • 5

    Plate the seared fish alongside the roasted broccoli and a serving of quinoa. Serve immediately, enjoying the balance of textures and flavors.

Seared White Fish with Roasted Broccoli and Quinoa

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

Seared White Fish with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa

Enjoy a delicate seared white fish paired with perfectly roasted broccoli and a serving of fluffy quinoa. This dish combines light, savory flavors with a hint of olive oil richness to create a balanced, satisfying meal that falls within your specific protein and calorie goals.

NUTRITION

318kcal
Protein
30.7g
Fat
9.2g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

4 oz White Fish Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

2 tsp Olive Oil

PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the broccoli florets with 1 teaspoon of olive oil and a pinch of salt and pepper. Spread them on a baking sheet and roast for about 15-20 minutes until tender and slightly crispy.

  • 2

    While the broccoli is roasting, rinse the fish fillet and pat it dry with paper towels. Season both sides with salt and pepper.

  • 3

    Heat the remaining teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the fish fillet and sear for about 3-4 minutes per side, depending on thickness, until the fish is opaque and flakey.

  • 4

    Prepare the quinoa as per package instructions if not already cooked. Fluff with a fork.

  • 5

    Plate the seared fish alongside the roasted broccoli and a serving of quinoa. Serve immediately, enjoying the balance of textures and flavors.