Seared Cod with Roasted Broccoli and Olive Oil

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

Seared Cod with Roasted Broccoli and Olive Oil

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Olive Oil

Enjoy a light and nutrient-dense dinner featuring perfectly seared cod paired with tender roasted broccoli drizzled with quality extra virgin olive oil. This gluten-free, low histamine meal balances gentle flavors and textures while delivering a high protein punch, making it a delightfully quick and healthy option for a busy evening.

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NUTRITION

349kcal
Protein
39.2g
Fat
16.2g
Carbs
15.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet (198g)

150 grams Broccoli

1 tablespoon Extra Virgin Olive Oil

1 Lemon wedge

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F (220°C). While the oven heats up, prepare the broccoli by drizzling with a portion of the olive oil, and season lightly with salt and pepper.

  • 2

    Spread the broccoli evenly on a baking sheet and roast in the oven for about 15-18 minutes until tender and slightly crispy at the edges.

  • 3

    Meanwhile, pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once shimmering, add the cod fillet skin-side down (if applicable) and sear for about 3-4 minutes until the edges turn opaque.

  • 5

    Carefully flip the fillet and continue cooking for another 3-4 minutes until the fish flakes easily with a fork.

  • 6

    Plate the seared cod with the roasted broccoli, drizzle any remaining olive oil, and squeeze a fresh lemon wedge over the top to finish.

  • 7

    Serve immediately and enjoy this balanced, high-protein, gluten-free dish.

Seared Cod with Roasted Broccoli and Olive Oil

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

Seared Cod with Roasted Broccoli and Olive Oil

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Olive Oil

Enjoy a light and nutrient-dense dinner featuring perfectly seared cod paired with tender roasted broccoli drizzled with quality extra virgin olive oil. This gluten-free, low histamine meal balances gentle flavors and textures while delivering a high protein punch, making it a delightfully quick and healthy option for a busy evening.

NUTRITION

349kcal
Protein
39.2g
Fat
16.2g
Carbs
15.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet (198g)

150 grams Broccoli

1 tablespoon Extra Virgin Olive Oil

1 Lemon wedge

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F (220°C). While the oven heats up, prepare the broccoli by drizzling with a portion of the olive oil, and season lightly with salt and pepper.

  • 2

    Spread the broccoli evenly on a baking sheet and roast in the oven for about 15-18 minutes until tender and slightly crispy at the edges.

  • 3

    Meanwhile, pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once shimmering, add the cod fillet skin-side down (if applicable) and sear for about 3-4 minutes until the edges turn opaque.

  • 5

    Carefully flip the fillet and continue cooking for another 3-4 minutes until the fish flakes easily with a fork.

  • 6

    Plate the seared cod with the roasted broccoli, drizzle any remaining olive oil, and squeeze a fresh lemon wedge over the top to finish.

  • 7

    Serve immediately and enjoy this balanced, high-protein, gluten-free dish.