Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

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

Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

A light and flavorful dinner featuring tender pan-seared cod, perfectly steamed broccoli, and aromatic garlic-infused quinoa. This balanced meal delivers a satisfying mix of lean protein, nutrient-packed vegetables, and wholesome grains, finished with a drizzle of olive oil and a splash of fresh lemon for extra brightness.

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NUTRITION

399kcal
Protein
49.3g
Fat
7.9g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1/2 cup Cooked Quinoa

1 cup Steamed Broccoli

1 tsp Olive Oil

1 Garlic Clove

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse and pat dry the cod fillet, then season both sides lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil.

  • 3

    Mince the garlic clove and add it to the oil, letting it sizzle for about 30 seconds to infuse the oil.

  • 4

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

  • 5

    While the cod is cooking, steam the broccoli until tender yet still bright green, about 4-5 minutes.

  • 6

    Warm the pre-cooked quinoa in a small pot and stir in the lemon juice and minced garlic (or mix the garlic into the quinoa if preferred).

  • 7

    Plate the quinoa and broccoli side by side, then top with the pan-seared cod. Drizzle any residual pan juices over the fish for added flavor.

  • 8

    Serve immediately and enjoy your balanced, nutritious dinner.

Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

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

Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Steamed Broccoli and Garlic Quinoa

A light and flavorful dinner featuring tender pan-seared cod, perfectly steamed broccoli, and aromatic garlic-infused quinoa. This balanced meal delivers a satisfying mix of lean protein, nutrient-packed vegetables, and wholesome grains, finished with a drizzle of olive oil and a splash of fresh lemon for extra brightness.

NUTRITION

399kcal
Protein
49.3g
Fat
7.9g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1/2 cup Cooked Quinoa

1 cup Steamed Broccoli

1 tsp Olive Oil

1 Garlic Clove

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse and pat dry the cod fillet, then season both sides lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil.

  • 3

    Mince the garlic clove and add it to the oil, letting it sizzle for about 30 seconds to infuse the oil.

  • 4

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

  • 5

    While the cod is cooking, steam the broccoli until tender yet still bright green, about 4-5 minutes.

  • 6

    Warm the pre-cooked quinoa in a small pot and stir in the lemon juice and minced garlic (or mix the garlic into the quinoa if preferred).

  • 7

    Plate the quinoa and broccoli side by side, then top with the pan-seared cod. Drizzle any residual pan juices over the fish for added flavor.

  • 8

    Serve immediately and enjoy your balanced, nutritious dinner.