Flaky Curry Baked Fish

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

Flaky Curry Baked Fish

YOUR SOLIN GENERATED RECIPE

Flaky Curry Baked Fish

Enjoy a vibrant twist on a classic baked fish dish with aromatic curry spices and a light coconut milk sauce, perfectly balanced with tender cod, crisp broccoli, sweet onions, and a serving of nutty brown rice. This dish is flavor-packed and nourishing, ideal for a wholesome meal any time of day.

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NUTRITION

402kcal
Protein
39.1g
Fat
11.2g
Carbs
25.7g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1/2 cup chopped Broccoli

1/4 cup chopped Onion

1/4 cup Light Coconut Milk

1/3 cup cooked Brown Rice

1 tsp Curry Powder

1 tsp Olive Oil

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Lightly season the cod fillet with salt and pepper on both sides.

  • 3

    In an oven-safe skillet, heat the olive oil over medium heat. Sauté the chopped onions until they become translucent.

  • 4

    Sprinkle the curry powder over the onions and stir for about 30 seconds to release its aromas.

  • 5

    Pour in the light coconut milk and stir to combine with the onions and spices. Add the chopped broccoli and let it warm in the mixture for 1-2 minutes.

  • 6

    Place the seasoned cod fillet into the skillet nestling it among the vegetables and curry sauce. If you prefer a separate presentation, you can lay the cod in a baking dish and spoon the sauce and vegetables over it.

  • 7

    Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 8

    While the fish is baking, warm up the pre-cooked brown rice if needed.

  • 9

    Plate the flaky curry baked fish with a side of brown rice, spooning over some of the aromatic curry vegetable sauce.

  • 10

    Enjoy your balanced and flavorful meal!

Flaky Curry Baked Fish

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

Flaky Curry Baked Fish

YOUR SOLIN GENERATED RECIPE

Flaky Curry Baked Fish

Enjoy a vibrant twist on a classic baked fish dish with aromatic curry spices and a light coconut milk sauce, perfectly balanced with tender cod, crisp broccoli, sweet onions, and a serving of nutty brown rice. This dish is flavor-packed and nourishing, ideal for a wholesome meal any time of day.

NUTRITION

402kcal
Protein
39.1g
Fat
11.2g
Carbs
25.7g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1/2 cup chopped Broccoli

1/4 cup chopped Onion

1/4 cup Light Coconut Milk

1/3 cup cooked Brown Rice

1 tsp Curry Powder

1 tsp Olive Oil

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Lightly season the cod fillet with salt and pepper on both sides.

  • 3

    In an oven-safe skillet, heat the olive oil over medium heat. Sauté the chopped onions until they become translucent.

  • 4

    Sprinkle the curry powder over the onions and stir for about 30 seconds to release its aromas.

  • 5

    Pour in the light coconut milk and stir to combine with the onions and spices. Add the chopped broccoli and let it warm in the mixture for 1-2 minutes.

  • 6

    Place the seasoned cod fillet into the skillet nestling it among the vegetables and curry sauce. If you prefer a separate presentation, you can lay the cod in a baking dish and spoon the sauce and vegetables over it.

  • 7

    Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 8

    While the fish is baking, warm up the pre-cooked brown rice if needed.

  • 9

    Plate the flaky curry baked fish with a side of brown rice, spooning over some of the aromatic curry vegetable sauce.

  • 10

    Enjoy your balanced and flavorful meal!