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

Savor a light yet satisfying dinner featuring perfectly seared cod paired with tender roasted broccoli and fluffy quinoa. A drizzle of olive oil and a squeeze of lemon elevate the natural flavors, making this dish not only nutritious but also thoughtfully balanced for your fitness goals.

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NUTRITION

480kcal
Protein
38.3g
Fat
18.6g
Carbs
44.8g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

0.75 cup cooked Quinoa

1.5 cups Broccoli

1 tablespoon Olive Oil

1/2 Lemon

1 Garlic clove

Salt and Pepper

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the broccoli florets in half the olive oil, a pinch of salt, and pepper, then spread onto a baking sheet.

  • 3

    Roast the broccoli in the oven for about 15-18 minutes until tender and slightly crispy on the edges.

  • 4

    Meanwhile, heat a non-stick skillet over medium-high heat with the remaining olive oil.

  • 5

    Season the cod fillet with salt and pepper. Add a minced garlic clove to the pan for extra flavor.

  • 6

    Place the cod in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 7

    Warm the pre-cooked quinoa if necessary.

  • 8

    Plate the seared cod alongside the roasted broccoli and a serving of quinoa.

  • 9

    Finish with a squeeze of fresh lemon juice over the cod and broccoli before serving.

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

Savor a light yet satisfying dinner featuring perfectly seared cod paired with tender roasted broccoli and fluffy quinoa. A drizzle of olive oil and a squeeze of lemon elevate the natural flavors, making this dish not only nutritious but also thoughtfully balanced for your fitness goals.

NUTRITION

480kcal
Protein
38.3g
Fat
18.6g
Carbs
44.8g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

0.75 cup cooked Quinoa

1.5 cups Broccoli

1 tablespoon Olive Oil

1/2 Lemon

1 Garlic clove

Salt and Pepper

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the broccoli florets in half the olive oil, a pinch of salt, and pepper, then spread onto a baking sheet.

  • 3

    Roast the broccoli in the oven for about 15-18 minutes until tender and slightly crispy on the edges.

  • 4

    Meanwhile, heat a non-stick skillet over medium-high heat with the remaining olive oil.

  • 5

    Season the cod fillet with salt and pepper. Add a minced garlic clove to the pan for extra flavor.

  • 6

    Place the cod in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 7

    Warm the pre-cooked quinoa if necessary.

  • 8

    Plate the seared cod alongside the roasted broccoli and a serving of quinoa.

  • 9

    Finish with a squeeze of fresh lemon juice over the cod and broccoli before serving.