Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

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

Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

Enjoy a vibrant dish featuring succulent cod fillets pan-seared with a burst of lemon and garlic, paired with tender roasted broccoli. This dish balances bright citrus notes with savory garlic and a light crispness from the roasted vegetables, making it a delicious and nutritious option for any meal.

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NUTRITION

325kcal
Protein
34.4g
Fat
16.2g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

2 cups Broccoli

1 tbsp Olive Oil

1/2 Lemon

1 Garlic clove

Salt and Black Pepper

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Toss the broccoli with half of the olive oil, a pinch of salt, and pepper. Spread on a baking sheet and roast in the oven for 15-20 minutes until tender and slightly crispy.

  • 3

    Pat the cod fillet dry. Season both sides lightly with salt and pepper.

  • 4

    Heat the remaining olive oil in a nonstick skillet over medium-high heat.

  • 5

    Add the cod to the skillet and cook for about 3-4 minutes on one side until it gets a nice golden crust.

  • 6

    Flip the cod, then add the minced garlic and squeeze the juice of half a lemon over the fish. Continue cooking for another 3-4 minutes until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the cod alongside the roasted broccoli. Optionally, garnish with a little extra lemon zest for an added burst of flavor.

Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

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

Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Cod with Tender Roasted Broccoli

Enjoy a vibrant dish featuring succulent cod fillets pan-seared with a burst of lemon and garlic, paired with tender roasted broccoli. This dish balances bright citrus notes with savory garlic and a light crispness from the roasted vegetables, making it a delicious and nutritious option for any meal.

NUTRITION

325kcal
Protein
34.4g
Fat
16.2g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

2 cups Broccoli

1 tbsp Olive Oil

1/2 Lemon

1 Garlic clove

Salt and Black Pepper

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Toss the broccoli with half of the olive oil, a pinch of salt, and pepper. Spread on a baking sheet and roast in the oven for 15-20 minutes until tender and slightly crispy.

  • 3

    Pat the cod fillet dry. Season both sides lightly with salt and pepper.

  • 4

    Heat the remaining olive oil in a nonstick skillet over medium-high heat.

  • 5

    Add the cod to the skillet and cook for about 3-4 minutes on one side until it gets a nice golden crust.

  • 6

    Flip the cod, then add the minced garlic and squeeze the juice of half a lemon over the fish. Continue cooking for another 3-4 minutes until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the cod alongside the roasted broccoli. Optionally, garnish with a little extra lemon zest for an added burst of flavor.