Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

Enjoy a light and nutritious dinner featuring a perfectly seared cod filet seasoned with a hint of lemon and pepper, accompanied by tender steamed broccoli and a savory bed of cauliflower rice lightly finished with olive oil. This dish is designed to provide a balanced, clean eating experience that's satisfying and aligned with your fitness goals.

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NUTRITION

348kcal
Protein
51.2g
Fat
10.2g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Filet (198g)

1 cup Broccoli (156g)

1 cup Cauliflower Rice (107g)

0.5 tbsp Extra Virgin Olive Oil (7g)

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PREPARATION

  • 1

    Season the cod filet with a pinch of salt, freshly ground black pepper, and a little lemon zest.

  • 2

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

  • 3

    When the oil is shimmering, sear the cod filet for about 3-4 minutes per side, until the exterior is golden and the fish is opaque in the center.

  • 4

    While the cod cooks, steam the broccoli in a steamer or microwave until it becomes tender, about 3-4 minutes.

  • 5

    Lightly heat the cauliflower rice in a pan over medium heat, stirring occasionally, and season with salt and pepper as desired.

  • 6

    Plate the fish alongside the steamed broccoli and cauliflower rice. Optionally, drizzle a tiny bit more olive oil or a squeeze of lemon on top for added brightness.

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

Enjoy a light and nutritious dinner featuring a perfectly seared cod filet seasoned with a hint of lemon and pepper, accompanied by tender steamed broccoli and a savory bed of cauliflower rice lightly finished with olive oil. This dish is designed to provide a balanced, clean eating experience that's satisfying and aligned with your fitness goals.

NUTRITION

348kcal
Protein
51.2g
Fat
10.2g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Filet (198g)

1 cup Broccoli (156g)

1 cup Cauliflower Rice (107g)

0.5 tbsp Extra Virgin Olive Oil (7g)

PREPARATION

  • 1

    Season the cod filet with a pinch of salt, freshly ground black pepper, and a little lemon zest.

  • 2

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

  • 3

    When the oil is shimmering, sear the cod filet for about 3-4 minutes per side, until the exterior is golden and the fish is opaque in the center.

  • 4

    While the cod cooks, steam the broccoli in a steamer or microwave until it becomes tender, about 3-4 minutes.

  • 5

    Lightly heat the cauliflower rice in a pan over medium heat, stirring occasionally, and season with salt and pepper as desired.

  • 6

    Plate the fish alongside the steamed broccoli and cauliflower rice. Optionally, drizzle a tiny bit more olive oil or a squeeze of lemon on top for added brightness.