Seared Cod with Roasted Broccoli and Quinoa

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

Seared Cod with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring perfectly seared cod paired with nutty quinoa and roasted broccoli. This dish balances delicate fish flavors with a hint of citrus and the heartiness of quinoa, making it a delicious, clean eating option that supports your fitness goals.

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NUTRITION

426kcal
Protein
39.9g
Fat
8.6g
Carbs
45.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

3/4 cup Cooked Quinoa

1.5 cups Broccoli

1 tsp Extra Virgin Olive Oil

1 Lemon Wedge

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PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) for roasting the broccoli.

  • 2

    Toss the broccoli with a small drizzle of olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 15-20 minutes until tender and slightly crispy on the edges.

  • 3

    Meanwhile, rinse and pat dry the cod fillet. Let it come to room temperature for about 10 minutes.

  • 4

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil. Season the cod with salt and pepper.

  • 5

    Place the cod fillet in the skillet, skin-side down if applicable, and sear for about 3 minutes until golden. Flip and cook for an additional 2-3 minutes until the fish is opaque and flakes easily.

  • 6

    Heat the cooked quinoa gently in a small saucepan or microwave until warmed through.

  • 7

    Plate the seared cod, add the reheated quinoa, and arrange the roasted broccoli alongside. Squeeze the lemon wedge over the fish for a burst of citrus flavor.

  • 8

    Serve immediately and enjoy your balanced, nutrient-packed dinner.

Seared Cod with Roasted Broccoli and Quinoa

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

Seared Cod with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring perfectly seared cod paired with nutty quinoa and roasted broccoli. This dish balances delicate fish flavors with a hint of citrus and the heartiness of quinoa, making it a delicious, clean eating option that supports your fitness goals.

NUTRITION

426kcal
Protein
39.9g
Fat
8.6g
Carbs
45.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

3/4 cup Cooked Quinoa

1.5 cups Broccoli

1 tsp Extra Virgin Olive Oil

1 Lemon Wedge

PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) for roasting the broccoli.

  • 2

    Toss the broccoli with a small drizzle of olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 15-20 minutes until tender and slightly crispy on the edges.

  • 3

    Meanwhile, rinse and pat dry the cod fillet. Let it come to room temperature for about 10 minutes.

  • 4

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil. Season the cod with salt and pepper.

  • 5

    Place the cod fillet in the skillet, skin-side down if applicable, and sear for about 3 minutes until golden. Flip and cook for an additional 2-3 minutes until the fish is opaque and flakes easily.

  • 6

    Heat the cooked quinoa gently in a small saucepan or microwave until warmed through.

  • 7

    Plate the seared cod, add the reheated quinoa, and arrange the roasted broccoli alongside. Squeeze the lemon wedge over the fish for a burst of citrus flavor.

  • 8

    Serve immediately and enjoy your balanced, nutrient-packed dinner.