Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

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

Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

Enjoy a light yet satisfying dinner featuring tender seared cod with a zesty citrus glaze, perfectly complemented by wholesome steamed broccoli, sweet glazed carrots, and a side of nutty quinoa. A balanced plate that offers a fresh twist with vibrant flavors and textures.

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NUTRITION

457kcal
Protein
45.3g
Fat
13.1g
Carbs
45.9g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet (≈184g)

1 cup Broccoli (≈91g)

1 cup Carrots, sliced (≈128g)

1/2 medium Orange, juiced (≈62g)

2 tsp Extra Virgin Olive Oil

1/2 cup Cooked Quinoa (≈93g)

Salt and Pepper to taste

1 tbsp Fresh Herbs, chopped

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until it develops a golden crust and is cooked through. Remove from the pan and set aside.

  • 4

    In a small saucepan, combine the juice from the 1/2 orange with the remaining 1 tsp olive oil, a pinch of salt, and chopped fresh herbs to create the citrus glaze.

  • 5

    Lightly steam the broccoli and carrots in a steamer or a covered pot with a small amount of water for about 5-6 minutes until they are crisp-tender.

  • 6

    Drizzle the citrus glaze over the steamed carrots while they are still warm to enhance their natural sweetness.

  • 7

    Plate the seared cod alongside the steamed broccoli and citrus-glazed carrots, and serve with a side of cooked quinoa.

Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

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

Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Steamed Broccoli, Citrus-Glazed Carrots & Quinoa

Enjoy a light yet satisfying dinner featuring tender seared cod with a zesty citrus glaze, perfectly complemented by wholesome steamed broccoli, sweet glazed carrots, and a side of nutty quinoa. A balanced plate that offers a fresh twist with vibrant flavors and textures.

NUTRITION

457kcal
Protein
45.3g
Fat
13.1g
Carbs
45.9g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet (≈184g)

1 cup Broccoli (≈91g)

1 cup Carrots, sliced (≈128g)

1/2 medium Orange, juiced (≈62g)

2 tsp Extra Virgin Olive Oil

1/2 cup Cooked Quinoa (≈93g)

Salt and Pepper to taste

1 tbsp Fresh Herbs, chopped

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until it develops a golden crust and is cooked through. Remove from the pan and set aside.

  • 4

    In a small saucepan, combine the juice from the 1/2 orange with the remaining 1 tsp olive oil, a pinch of salt, and chopped fresh herbs to create the citrus glaze.

  • 5

    Lightly steam the broccoli and carrots in a steamer or a covered pot with a small amount of water for about 5-6 minutes until they are crisp-tender.

  • 6

    Drizzle the citrus glaze over the steamed carrots while they are still warm to enhance their natural sweetness.

  • 7

    Plate the seared cod alongside the steamed broccoli and citrus-glazed carrots, and serve with a side of cooked quinoa.