Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

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

Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

Enjoy tender, flaky cod pan-seared to perfection and paired with broccoli roasted with garlic and a hint of olive oil, freshened up with a squeeze of lemon. This vibrant dish offers a delightful balance of savory fish and crisp, garlicky greens, perfect for a clean and satisfying meal.

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NUTRITION

370kcal
Protein
44.5g
Fat
16.7g
Carbs
13.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1.5 cup chopped Broccoli

1 tbsp Olive Oil

2 cloves Garlic

1 Lemon wedge

Salt and Black Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the broccoli.

  • 2

    Toss the chopped broccoli with half of the olive oil (about 0.5 tbsp), minced garlic, salt, and pepper. Spread it on a baking sheet.

  • 3

    Roast the broccoli in the preheated oven for 15-18 minutes, until tender and slightly browned.

  • 4

    While the broccoli roasts, pat the cod fillet dry and season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat with the remaining 0.5 tbsp olive oil.

  • 6

    Place the cod in the skillet skin-side down (if applicable) and sear for 3-4 minutes until a golden crust forms.

  • 7

    Carefully flip the cod and cook for an additional 2-3 minutes until the fish is opaque and flakes easily with a fork.

  • 8

    Plate the cod alongside the roasted garlic broccoli and finish with a squeeze of fresh lemon juice over both.

  • 9

    Serve immediately and enjoy your flavorful, clean eating meal.

Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

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

Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Cod with Garlicky Roasted Broccoli

Enjoy tender, flaky cod pan-seared to perfection and paired with broccoli roasted with garlic and a hint of olive oil, freshened up with a squeeze of lemon. This vibrant dish offers a delightful balance of savory fish and crisp, garlicky greens, perfect for a clean and satisfying meal.

NUTRITION

370kcal
Protein
44.5g
Fat
16.7g
Carbs
13.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1.5 cup chopped Broccoli

1 tbsp Olive Oil

2 cloves Garlic

1 Lemon wedge

Salt and Black Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the broccoli.

  • 2

    Toss the chopped broccoli with half of the olive oil (about 0.5 tbsp), minced garlic, salt, and pepper. Spread it on a baking sheet.

  • 3

    Roast the broccoli in the preheated oven for 15-18 minutes, until tender and slightly browned.

  • 4

    While the broccoli roasts, pat the cod fillet dry and season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat with the remaining 0.5 tbsp olive oil.

  • 6

    Place the cod in the skillet skin-side down (if applicable) and sear for 3-4 minutes until a golden crust forms.

  • 7

    Carefully flip the cod and cook for an additional 2-3 minutes until the fish is opaque and flakes easily with a fork.

  • 8

    Plate the cod alongside the roasted garlic broccoli and finish with a squeeze of fresh lemon juice over both.

  • 9

    Serve immediately and enjoy your flavorful, clean eating meal.