Seared Cod Fillet with Steamed Broccoli and Lemon Zest

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

Seared Cod Fillet with Steamed Broccoli and Lemon Zest

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon Zest

Enjoy a delicate, flavorful dinner featuring a perfectly seared cod fillet accented with bright lemon zest, accompanied by tender steamed broccoli and a light, tangy Greek yogurt finish. Each bite balances the subtle sweetness of the cod with the vibrant freshness of lemon and garden-fresh broccoli, creating a lean, nutrient-dense meal.

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NUTRITION

277kcal
Protein
41.7g
Fat
6.3g
Carbs
15.9g

SERVINGS

1 serving

INGREDIENTS

6.3 ounces cod fillet (180g)

1 cup broccoli (91g)

1/4 cup nonfat Greek yogurt (61g)

2 teaspoons olive oil (9g)

Zest of 1 lemon

Salt and pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod fillet in the skillet and sear for about 2-3 minutes on each side until golden and cooked through. Avoid overcooking to retain moisture.

  • 4

    While the fish is cooking, steam the broccoli in a steamer basket over boiling water for about 4-5 minutes until tender yet crisp.

  • 5

    Once the cod is cooked, transfer it to a plate. Using a microplane or fine grater, zest a lemon over the cod fillet.

  • 6

    For added brightness, dollop a small serving (1/4 cup) of nonfat Greek yogurt on the side or lightly mix into the plated cod.

  • 7

    Serve the seared cod alongside the steamed broccoli, enjoying the fresh burst of lemon zest and the creamy tang of yogurt.

Seared Cod Fillet with Steamed Broccoli and Lemon Zest

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

Seared Cod Fillet with Steamed Broccoli and Lemon Zest

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon Zest

Enjoy a delicate, flavorful dinner featuring a perfectly seared cod fillet accented with bright lemon zest, accompanied by tender steamed broccoli and a light, tangy Greek yogurt finish. Each bite balances the subtle sweetness of the cod with the vibrant freshness of lemon and garden-fresh broccoli, creating a lean, nutrient-dense meal.

NUTRITION

277kcal
Protein
41.7g
Fat
6.3g
Carbs
15.9g

SERVINGS

1 serving

INGREDIENTS

6.3 ounces cod fillet (180g)

1 cup broccoli (91g)

1/4 cup nonfat Greek yogurt (61g)

2 teaspoons olive oil (9g)

Zest of 1 lemon

Salt and pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod fillet in the skillet and sear for about 2-3 minutes on each side until golden and cooked through. Avoid overcooking to retain moisture.

  • 4

    While the fish is cooking, steam the broccoli in a steamer basket over boiling water for about 4-5 minutes until tender yet crisp.

  • 5

    Once the cod is cooked, transfer it to a plate. Using a microplane or fine grater, zest a lemon over the cod fillet.

  • 6

    For added brightness, dollop a small serving (1/4 cup) of nonfat Greek yogurt on the side or lightly mix into the plated cod.

  • 7

    Serve the seared cod alongside the steamed broccoli, enjoying the fresh burst of lemon zest and the creamy tang of yogurt.