Seared Cod Fillet with Steamed Broccoli and Lemon

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

Seared Cod Fillet with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon

A light and elegant dish featuring a perfectly seared cod fillet paired with vibrant steamed broccoli and a fresh squeeze of lemon. The flavors meld together to create a refreshing, protein-packed dinner that is as visually appealing as it is nourishing.

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NUTRITION

245kcal
Protein
43.4g
Fat
5.8g
Carbs
3.7g

SERVINGS

1 serving

INGREDIENTS

230 grams Cod Fillet

0.5 cup steamed chopped Broccoli (~45g)

1 Lemon wedge

0.5 tsp Olive Oil

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry with paper towels. Season both sides lightly with salt and pepper.

  • 2

    Heat 0.5 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, gently place the cod fillet in the pan.

  • 3

    Cook the cod for about 3 to 4 minutes on one side until it develops a light golden sear, then carefully flip and sear the other side for an additional 3 minutes, or until the fish is opaque and flakes easily.

  • 4

    In the meantime, steam the chopped broccoli until tender yet crisp, about 3 to 4 minutes.

  • 5

    Plate the seared cod with the steamed broccoli on the side. Squeeze a fresh lemon wedge over the cod for a bright, zesty finish. Serve immediately.

Seared Cod Fillet with Steamed Broccoli and Lemon

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

Seared Cod Fillet with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon

A light and elegant dish featuring a perfectly seared cod fillet paired with vibrant steamed broccoli and a fresh squeeze of lemon. The flavors meld together to create a refreshing, protein-packed dinner that is as visually appealing as it is nourishing.

NUTRITION

245kcal
Protein
43.4g
Fat
5.8g
Carbs
3.7g

SERVINGS

1 serving

INGREDIENTS

230 grams Cod Fillet

0.5 cup steamed chopped Broccoli (~45g)

1 Lemon wedge

0.5 tsp Olive Oil

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry with paper towels. Season both sides lightly with salt and pepper.

  • 2

    Heat 0.5 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, gently place the cod fillet in the pan.

  • 3

    Cook the cod for about 3 to 4 minutes on one side until it develops a light golden sear, then carefully flip and sear the other side for an additional 3 minutes, or until the fish is opaque and flakes easily.

  • 4

    In the meantime, steam the chopped broccoli until tender yet crisp, about 3 to 4 minutes.

  • 5

    Plate the seared cod with the steamed broccoli on the side. Squeeze a fresh lemon wedge over the cod for a bright, zesty finish. Serve immediately.