Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

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

Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

Enjoy a bright and wholesome dish featuring tender, pan-seared cod paired with crunchy, lemon-herbed roasted broccoli, lightly drizzled with olive oil for a satisfying, clean meal that's balanced in flavor and perfect for your nutritional goals.

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NUTRITION

351kcal
Protein
37.3g
Fat
16.2g
Carbs
17.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

200 g Broccoli

1 tbsp Olive Oil

1 Lemon

2 tbsp Fresh Parsley

1/2 tsp Salt

1/4 tsp Black Pepper

1/2 tsp Garlic Powder

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PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli.

  • 2

    Toss the broccoli florets in a bowl with olive oil, a squeeze of lemon juice, garlic powder, salt, and pepper.

  • 3

    Spread the broccoli on a baking sheet and roast for about 15-18 minutes until tender and slightly crispy, stirring halfway through.

  • 4

    Meanwhile, pat the cod fillet dry and season lightly with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat and add a splash of olive oil. Place the cod fillet in the skillet and sear for about 3-4 minutes per side, or until the fish flakes easily with a fork.

  • 6

    Once cooked, plate the fish and serve alongside the lemon-herb roasted broccoli. Garnish the fish with fresh parsley and an extra drizzle of lemon juice if desired.

Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

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

Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Flaky White Fish with Lemon-Herb Roasted Broccoli

Enjoy a bright and wholesome dish featuring tender, pan-seared cod paired with crunchy, lemon-herbed roasted broccoli, lightly drizzled with olive oil for a satisfying, clean meal that's balanced in flavor and perfect for your nutritional goals.

NUTRITION

351kcal
Protein
37.3g
Fat
16.2g
Carbs
17.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

200 g Broccoli

1 tbsp Olive Oil

1 Lemon

2 tbsp Fresh Parsley

1/2 tsp Salt

1/4 tsp Black Pepper

1/2 tsp Garlic Powder

PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli.

  • 2

    Toss the broccoli florets in a bowl with olive oil, a squeeze of lemon juice, garlic powder, salt, and pepper.

  • 3

    Spread the broccoli on a baking sheet and roast for about 15-18 minutes until tender and slightly crispy, stirring halfway through.

  • 4

    Meanwhile, pat the cod fillet dry and season lightly with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat and add a splash of olive oil. Place the cod fillet in the skillet and sear for about 3-4 minutes per side, or until the fish flakes easily with a fork.

  • 6

    Once cooked, plate the fish and serve alongside the lemon-herb roasted broccoli. Garnish the fish with fresh parsley and an extra drizzle of lemon juice if desired.