Name: Seared White Fish with Steamed Broccoli and Quinoa
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod Fillet; 0.5 cup Cooked Quinoa; 1.5 cups Broccoli florets; 1 tsp Extra Virgin Olive Oil; 0.5 fresh Lemon; Salt, black pepper, and garlic powder to taste

Seared White Fish with Steamed Broccoli and Quinoa

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

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Steamed Broccoli and Quinoa

Pan-seared cod served over a bed of fluffy quinoa and tender steamed broccoli, finished with a squeeze of zesty fresh lemon.

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NUTRITION

Protein

43.1g

Fat

8.2g

Carbs

28.8g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

0.5 cup Cooked Quinoa

1.5 cups Broccoli florets

1 tsp Extra Virgin Olive Oil

0.5 fresh Lemon

Salt, black pepper, and garlic powder to taste

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PREPARATION

1
Prepare the quinoa according to package instructions if not using pre-cooked quinoa.
2
Place the broccoli florets in a steamer basket over boiling water and steam for 5-6 minutes until vibrant green and tender-crisp.
3
Pat the cod fillet dry with paper towels and season both sides with salt, black pepper, and garlic powder.
4
Heat the olive oil in a non-stick skillet over medium-high heat.
5
Place the fish in the skillet and sear for 3-4 minutes on the first side until a golden crust forms.
6
Carefully flip the fish and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork.
7
Plate the quinoa and broccoli alongside the seared cod.
8
Squeeze fresh lemon juice over the fish and vegetables before serving.