Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

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

Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

Enjoy a light yet satisfying meal featuring a delicately crispy-seared white fish fillet paired with vibrant lemon-herb roasted broccoli. The fish is perfectly seasoned and pan-seared to golden perfection, while the broccoli is enhanced with a touch of olive oil, fresh lemon juice, and aromatic herbs, creating a balanced dish that’s both nourishing and full of flavor.

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NUTRITION

314kcal
Protein
39.2g
Fat
16.1g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish Fillet (Cod)

200 g Broccoli

1 tbsp Olive Oil

1 tbsp Lemon Juice

2 tbsp Fresh Parsley

1 tsp Fresh Thyme

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.

  • 2

    Cut the broccoli into florets and place in a bowl. Drizzle with olive oil, lemon juice, fresh parsley, fresh thyme, salt, and pepper. Toss well to ensure even coating.

  • 3

    Spread the seasoned broccoli onto the baking sheet in a single layer and roast in the oven for 15-20 minutes, until tender and slightly crispy at the edges.

  • 4

    While the broccoli roasts, pat the fish fillet dry with a paper towel and season lightly with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the fish fillet and sear for about 3-4 minutes on each side until the exterior is crispy and the fish flakes easily with a fork.

  • 6

    Remove the broccoli from the oven and plate alongside the fish. Optionally, drizzle a little extra lemon juice over the fish before serving.

  • 7

    Serve immediately and enjoy this light, protein-packed meal.

Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

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

Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared White Fish with Lemon-Herb Roasted Broccoli

Enjoy a light yet satisfying meal featuring a delicately crispy-seared white fish fillet paired with vibrant lemon-herb roasted broccoli. The fish is perfectly seasoned and pan-seared to golden perfection, while the broccoli is enhanced with a touch of olive oil, fresh lemon juice, and aromatic herbs, creating a balanced dish that’s both nourishing and full of flavor.

NUTRITION

314kcal
Protein
39.2g
Fat
16.1g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish Fillet (Cod)

200 g Broccoli

1 tbsp Olive Oil

1 tbsp Lemon Juice

2 tbsp Fresh Parsley

1 tsp Fresh Thyme

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.

  • 2

    Cut the broccoli into florets and place in a bowl. Drizzle with olive oil, lemon juice, fresh parsley, fresh thyme, salt, and pepper. Toss well to ensure even coating.

  • 3

    Spread the seasoned broccoli onto the baking sheet in a single layer and roast in the oven for 15-20 minutes, until tender and slightly crispy at the edges.

  • 4

    While the broccoli roasts, pat the fish fillet dry with a paper towel and season lightly with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the fish fillet and sear for about 3-4 minutes on each side until the exterior is crispy and the fish flakes easily with a fork.

  • 6

    Remove the broccoli from the oven and plate alongside the fish. Optionally, drizzle a little extra lemon juice over the fish before serving.

  • 7

    Serve immediately and enjoy this light, protein-packed meal.