Seared Cod with Steamed Broccoli and Quinoa

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

Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring perfectly seared cod paired with tender steamed broccoli and fluffy quinoa, all accented by a zingy lemon-dill Greek yogurt sauce. This meal harmonizes fresh seafood and vibrant vegetables for a balanced, wholesome plate.

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NUTRITION

451kcal
Protein
42.9g
Fat
13.3g
Carbs
41.5g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Broccoli Florets (steamed)

0.67 cup Cooked Quinoa

2 tbsp Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

1 tbsp Fresh Dill

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper.

  • 2

    Heat olive oil in a skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, steam the broccoli florets until tender, about 5-6 minutes.

  • 4

    Prepare the quinoa according to package directions if not already cooked, aiming for about 2/3 cup cooked quinoa.

  • 5

    In a small bowl, mix nonfat Greek yogurt with lemon juice, fresh dill, and a pinch of salt to create a light, tangy sauce.

  • 6

    Plate the seared cod alongside the steamed broccoli and quinoa. Drizzle the yogurt sauce over the cod or serve it on the side.

  • 7

    Garnish with extra dill if desired and serve immediately.

Seared Cod with Steamed Broccoli and Quinoa

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

Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring perfectly seared cod paired with tender steamed broccoli and fluffy quinoa, all accented by a zingy lemon-dill Greek yogurt sauce. This meal harmonizes fresh seafood and vibrant vegetables for a balanced, wholesome plate.

NUTRITION

451kcal
Protein
42.9g
Fat
13.3g
Carbs
41.5g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Broccoli Florets (steamed)

0.67 cup Cooked Quinoa

2 tbsp Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

1 tbsp Fresh Dill

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper.

  • 2

    Heat olive oil in a skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, steam the broccoli florets until tender, about 5-6 minutes.

  • 4

    Prepare the quinoa according to package directions if not already cooked, aiming for about 2/3 cup cooked quinoa.

  • 5

    In a small bowl, mix nonfat Greek yogurt with lemon juice, fresh dill, and a pinch of salt to create a light, tangy sauce.

  • 6

    Plate the seared cod alongside the steamed broccoli and quinoa. Drizzle the yogurt sauce over the cod or serve it on the side.

  • 7

    Garnish with extra dill if desired and serve immediately.