Baked Herb-Crusted Fish with Steamed Broccoli

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

Baked Herb-Crusted Fish with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Baked Herb-Crusted Fish with Steamed Broccoli

Delight in this light yet satisfying dinner featuring a tender 4-ounce cod fillet baked with a zesty herb and whole wheat breadcrumb crust. Paired with perfectly steamed broccoli accented with a butter and olive oil drizzle, this dish delivers a balanced palette of flavors and textures that will leave you feeling nourished and energized.

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NUTRITION

399kcal
Protein
34.7g
Fat
14.6g
Carbs
37.8g

SERVINGS

1 serving

INGREDIENTS

4 ounces Cod Fillet

1 cup Broccoli

0.33 cup Whole Wheat Breadcrumbs

1 Egg White

1.5 teaspoons Olive Oil

2 teaspoons Unsalted Butter

2 tablespoons Fresh Parsley

2 tablespoons Fresh Dill

0.5 teaspoon Garlic Powder

Salt and Black Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    In a small bowl, whisk together the egg white, olive oil, garlic powder, chopped parsley, and dill. Season with a pinch of salt and black pepper.

  • 3

    Place the whole wheat breadcrumbs on a small plate.

  • 4

    Pat the 4-ounce cod fillet dry. Brush the top side of the fish with the egg white and herb mixture, then gently press it into the breadcrumbs to form an even crust.

  • 5

    Place the crusted fish on a lightly greased or parchment-lined baking sheet.

  • 6

    Bake the fish in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

  • 7

    While the fish is baking, steam 1 cup of broccoli florets until tender yet still crisp, about 4-5 minutes.

  • 8

    In a small saucepan, gently melt the unsalted butter over low heat. Drizzle the melted butter over the steamed broccoli once cooked.

  • 9

    Plate the baked fish alongside the steamed broccoli, and enjoy your balanced, flavorful dinner.

Baked Herb-Crusted Fish with Steamed Broccoli

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

Baked Herb-Crusted Fish with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Baked Herb-Crusted Fish with Steamed Broccoli

Delight in this light yet satisfying dinner featuring a tender 4-ounce cod fillet baked with a zesty herb and whole wheat breadcrumb crust. Paired with perfectly steamed broccoli accented with a butter and olive oil drizzle, this dish delivers a balanced palette of flavors and textures that will leave you feeling nourished and energized.

NUTRITION

399kcal
Protein
34.7g
Fat
14.6g
Carbs
37.8g

SERVINGS

1 serving

INGREDIENTS

4 ounces Cod Fillet

1 cup Broccoli

0.33 cup Whole Wheat Breadcrumbs

1 Egg White

1.5 teaspoons Olive Oil

2 teaspoons Unsalted Butter

2 tablespoons Fresh Parsley

2 tablespoons Fresh Dill

0.5 teaspoon Garlic Powder

Salt and Black Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    In a small bowl, whisk together the egg white, olive oil, garlic powder, chopped parsley, and dill. Season with a pinch of salt and black pepper.

  • 3

    Place the whole wheat breadcrumbs on a small plate.

  • 4

    Pat the 4-ounce cod fillet dry. Brush the top side of the fish with the egg white and herb mixture, then gently press it into the breadcrumbs to form an even crust.

  • 5

    Place the crusted fish on a lightly greased or parchment-lined baking sheet.

  • 6

    Bake the fish in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

  • 7

    While the fish is baking, steam 1 cup of broccoli florets until tender yet still crisp, about 4-5 minutes.

  • 8

    In a small saucepan, gently melt the unsalted butter over low heat. Drizzle the melted butter over the steamed broccoli once cooked.

  • 9

    Plate the baked fish alongside the steamed broccoli, and enjoy your balanced, flavorful dinner.