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

A light yet satisfying dinner featuring a perfectly seared cod fillet, tender roasted broccoli drizzled with olive oil, and a fluffy serving of quinoa accented by a fresh squeeze of lemon. This plate offers a harmonious balance of delicate flavors and textures, ideal for a nutritious mid-week dinner.

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NUTRITION

397kcal
Protein
35.3g
Fat
10.9g
Carbs
40.3g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet (141g)

150g Broccoli

1 tsp Olive Oil for broccoli

0.75 cup Cooked Quinoa (167g)

0.5 tsp Olive Oil for cod

1 Lemon Wedge

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PREPARATION

  • 1

    Preheat the oven to 425°F (220°C).

  • 2

    Toss the broccoli with 1 teaspoon olive oil, salt, and pepper. Spread it on a baking sheet lined with parchment paper and roast for 15-20 minutes until tender and slightly crispy.

  • 3

    While the broccoli roasts, pat the cod dry with paper towels. Brush the cod with 0.5 teaspoon olive oil and season with salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms.

  • 5

    Flip the cod carefully and cook for another 2-3 minutes until the fish flakes easily with a fork.

  • 6

    Meanwhile, reheat the cooked quinoa if needed or prepare it fresh according to package instructions for fluffy texture.

  • 7

    Plate the quinoa, place the seared cod on top or alongside, and add the roasted broccoli. Squeeze a lemon wedge over the fish and broccoli for a burst of freshness.

  • 8

    Serve immediately and enjoy your balanced, protein-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

A light yet satisfying dinner featuring a perfectly seared cod fillet, tender roasted broccoli drizzled with olive oil, and a fluffy serving of quinoa accented by a fresh squeeze of lemon. This plate offers a harmonious balance of delicate flavors and textures, ideal for a nutritious mid-week dinner.

NUTRITION

397kcal
Protein
35.3g
Fat
10.9g
Carbs
40.3g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet (141g)

150g Broccoli

1 tsp Olive Oil for broccoli

0.75 cup Cooked Quinoa (167g)

0.5 tsp Olive Oil for cod

1 Lemon Wedge

PREPARATION

  • 1

    Preheat the oven to 425°F (220°C).

  • 2

    Toss the broccoli with 1 teaspoon olive oil, salt, and pepper. Spread it on a baking sheet lined with parchment paper and roast for 15-20 minutes until tender and slightly crispy.

  • 3

    While the broccoli roasts, pat the cod dry with paper towels. Brush the cod with 0.5 teaspoon olive oil and season with salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms.

  • 5

    Flip the cod carefully and cook for another 2-3 minutes until the fish flakes easily with a fork.

  • 6

    Meanwhile, reheat the cooked quinoa if needed or prepare it fresh according to package instructions for fluffy texture.

  • 7

    Plate the quinoa, place the seared cod on top or alongside, and add the roasted broccoli. Squeeze a lemon wedge over the fish and broccoli for a burst of freshness.

  • 8

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