Crispy Pan-Seared Cod with Roasted Broccoli

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

Crispy Pan-Seared Cod with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Roasted Broccoli

Enjoy the delicate texture and mild flavor of perfectly seared cod paired with vibrant roasted broccoli, all finished with a hint of lemon for a bright, balanced dish that satisfies your taste buds while aligning with your nutrition goals.

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NUTRITION

350kcal
Protein
43.1g
Fat
16.6g
Carbs
10.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1.5 cups chopped Broccoli

1 tbsp Olive Oil

1 Lemon wedge

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    In a bowl, toss the chopped broccoli with olive oil, salt, and pepper until evenly coated.

  • 3

    Spread the broccoli on a baking sheet and roast in the oven for 15-18 minutes until tender and slightly caramelized.

  • 4

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

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod, skin-side down if applicable, and sear for 3-4 minutes until the exterior is crispy.

  • 6

    Gently flip the cod and cook for an additional 3-4 minutes until the fish is opaque and flakes easily.

  • 7

    Squeeze a lemon wedge over the cooked cod and serve alongside the roasted broccoli.

Crispy Pan-Seared Cod with Roasted Broccoli

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

Crispy Pan-Seared Cod with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Roasted Broccoli

Enjoy the delicate texture and mild flavor of perfectly seared cod paired with vibrant roasted broccoli, all finished with a hint of lemon for a bright, balanced dish that satisfies your taste buds while aligning with your nutrition goals.

NUTRITION

350kcal
Protein
43.1g
Fat
16.6g
Carbs
10.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1.5 cups chopped Broccoli

1 tbsp Olive Oil

1 Lemon wedge

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    In a bowl, toss the chopped broccoli with olive oil, salt, and pepper until evenly coated.

  • 3

    Spread the broccoli on a baking sheet and roast in the oven for 15-18 minutes until tender and slightly caramelized.

  • 4

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

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod, skin-side down if applicable, and sear for 3-4 minutes until the exterior is crispy.

  • 6

    Gently flip the cod and cook for an additional 3-4 minutes until the fish is opaque and flakes easily.

  • 7

    Squeeze a lemon wedge over the cooked cod and serve alongside the roasted broccoli.