Seared Cod with Steamed Broccoli and Quinoa Pilaf

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 Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa Pilaf

Enjoy a light yet satisfying dinner featuring perfectly seared cod seasoned with fresh lemon and garlic, paired with tender steamed broccoli and a fluffy quinoa pilaf. This dish is designed to deliver high protein and fiber with minimal fats, making it an ideal meal for a clean, balanced diet.

Try 7 days free, then $12.99 / mo.

NUTRITION

443kcal
Protein
46.0g
Fat
5.7g
Carbs
52.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup cooked Quinoa

1 cup steamed Broccoli

1 tbsp Lemon Juice

1 clove Garlic, minced

Salt and Black Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Rinse the cod fillet under cold water and pat dry with paper towels.

  • 2

    Season the cod on both sides with a light pinch of salt and black pepper.

  • 3

    Heat a non-stick skillet over medium-high heat. Add the minced garlic to the skillet and let it sizzle for about 30 seconds.

  • 4

    Place the cod fillet in the skillet and sear for about 3 minutes on each side or until the fish flakes easily with a fork.

  • 5

    Squeeze fresh lemon juice over the fillet during the last minute of cooking to add brightness.

  • 6

    Prepare the quinoa pilaf by reheating 1 cup of cooked quinoa in a saucepan with a splash of water if needed; stir in a pinch of salt and a squeeze of lemon for extra flavor.

  • 7

    Steam the broccoli until tender, about 4-5 minutes, ensuring it retains its bright color and nutrients.

  • 8

    Plate the seared cod alongside the steamed broccoli and quinoa pilaf, and serve immediately.

Seared Cod with Steamed Broccoli and Quinoa Pilaf

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 Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa Pilaf

Enjoy a light yet satisfying dinner featuring perfectly seared cod seasoned with fresh lemon and garlic, paired with tender steamed broccoli and a fluffy quinoa pilaf. This dish is designed to deliver high protein and fiber with minimal fats, making it an ideal meal for a clean, balanced diet.

NUTRITION

443kcal
Protein
46.0g
Fat
5.7g
Carbs
52.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup cooked Quinoa

1 cup steamed Broccoli

1 tbsp Lemon Juice

1 clove Garlic, minced

Salt and Black Pepper to taste

PREPARATION

  • 1

    Rinse the cod fillet under cold water and pat dry with paper towels.

  • 2

    Season the cod on both sides with a light pinch of salt and black pepper.

  • 3

    Heat a non-stick skillet over medium-high heat. Add the minced garlic to the skillet and let it sizzle for about 30 seconds.

  • 4

    Place the cod fillet in the skillet and sear for about 3 minutes on each side or until the fish flakes easily with a fork.

  • 5

    Squeeze fresh lemon juice over the fillet during the last minute of cooking to add brightness.

  • 6

    Prepare the quinoa pilaf by reheating 1 cup of cooked quinoa in a saucepan with a splash of water if needed; stir in a pinch of salt and a squeeze of lemon for extra flavor.

  • 7

    Steam the broccoli until tender, about 4-5 minutes, ensuring it retains its bright color and nutrients.

  • 8

    Plate the seared cod alongside the steamed broccoli and quinoa pilaf, and serve immediately.