Seared Cod with Roasted Broccoli and Lemon

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

Seared Cod with Roasted Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Lemon

Enjoy a vibrant dinner featuring a perfectly seared cod fillet with a bright lemon finish, accompanied by tender roasted broccoli and a hint of white bean creaminess. This dish offers a clean, fresh, and protein-packed option that is both satisfying and light.

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NUTRITION

362kcal
Protein
53.4g
Fat
9.2g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

1.5 cup Broccoli

2 tbsp White Beans

1.5 tsp Olive Oil

1/2 Lemon

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PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets in olive oil, a pinch of salt, and pepper. Spread them evenly on the baking sheet.

  • 3

    Roast the broccoli in the oven for 15-20 minutes until tender and slightly charred on the edges.

  • 4

    While the broccoli roasts, pat dry the cod fillet with a paper towel. Season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Sear the cod for about 3-4 minutes on each side until it develops a golden crust and is just cooked through.

  • 6

    In the final minute of cooking, squeeze fresh lemon juice over the cod to add brightness.

  • 7

    Gently warm the white beans in a small pan or microwave, and lightly mash them to create a subtle creamy texture.

  • 8

    Plate the seared cod alongside the roasted broccoli, and add a small dollop of the mashed white beans on the side. Garnish with additional lemon wedges if desired.

Seared Cod with Roasted Broccoli and Lemon

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

Seared Cod with Roasted Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Lemon

Enjoy a vibrant dinner featuring a perfectly seared cod fillet with a bright lemon finish, accompanied by tender roasted broccoli and a hint of white bean creaminess. This dish offers a clean, fresh, and protein-packed option that is both satisfying and light.

NUTRITION

362kcal
Protein
53.4g
Fat
9.2g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

1.5 cup Broccoli

2 tbsp White Beans

1.5 tsp Olive Oil

1/2 Lemon

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets in olive oil, a pinch of salt, and pepper. Spread them evenly on the baking sheet.

  • 3

    Roast the broccoli in the oven for 15-20 minutes until tender and slightly charred on the edges.

  • 4

    While the broccoli roasts, pat dry the cod fillet with a paper towel. Season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Sear the cod for about 3-4 minutes on each side until it develops a golden crust and is just cooked through.

  • 6

    In the final minute of cooking, squeeze fresh lemon juice over the cod to add brightness.

  • 7

    Gently warm the white beans in a small pan or microwave, and lightly mash them to create a subtle creamy texture.

  • 8

    Plate the seared cod alongside the roasted broccoli, and add a small dollop of the mashed white beans on the side. Garnish with additional lemon wedges if desired.