Baked Cod with Steamed Broccoli and Herb Brown Rice

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

Baked Cod with Steamed Broccoli and Herb Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Herb Brown Rice

Oven-baked cod seasoned with lemon and garlic, served with brown rice and tender steamed broccoli finished with a bright squeeze of citrus.

Try 7 days free, then $12.99 / mo.

NUTRITION

380kcal
Protein
17.5g
Fat
19.1g
Carbs
38.2g

SERVINGS

1 serving

INGREDIENTS

2 ounces Atlantic Cod Fillet

0.5 cup Cooked Brown Rice

1.25 cups Broccoli Florets

1.25 tablespoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

0.5 teaspoon Dried Parsley

0.25 teaspoon Garlic Powder

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 400°F and line a small baking sheet with parchment paper.

  • 2

    Place the cod fillet on the baking sheet and drizzle with 0.25 tablespoons of olive oil, half the lemon juice, garlic powder, and a pinch of sea salt.

  • 3

    Bake the cod for 10-12 minutes until it is opaque and flakes easily with a fork.

  • 4

    While the fish bakes, place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 5

    In a small bowl, toss the warm cooked brown rice with 1 tablespoon of olive oil and the dried parsley.

  • 6

    Serve the baked cod alongside the herb-infused brown rice and steamed broccoli.

  • 7

    Finish the dish with the remaining lemon juice for a bright, clean flavor profile.

Baked Cod with Steamed Broccoli and Herb Brown Rice

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

Baked Cod with Steamed Broccoli and Herb Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Herb Brown Rice

Oven-baked cod seasoned with lemon and garlic, served with brown rice and tender steamed broccoli finished with a bright squeeze of citrus.

NUTRITION

380kcal
Protein
17.5g
Fat
19.1g
Carbs
38.2g

SERVINGS

1 serving

INGREDIENTS

2 ounces Atlantic Cod Fillet

0.5 cup Cooked Brown Rice

1.25 cups Broccoli Florets

1.25 tablespoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

0.5 teaspoon Dried Parsley

0.25 teaspoon Garlic Powder

PREPARATION

  • 1

    Preheat your oven to 400°F and line a small baking sheet with parchment paper.

  • 2

    Place the cod fillet on the baking sheet and drizzle with 0.25 tablespoons of olive oil, half the lemon juice, garlic powder, and a pinch of sea salt.

  • 3

    Bake the cod for 10-12 minutes until it is opaque and flakes easily with a fork.

  • 4

    While the fish bakes, place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 5

    In a small bowl, toss the warm cooked brown rice with 1 tablespoon of olive oil and the dried parsley.

  • 6

    Serve the baked cod alongside the herb-infused brown rice and steamed broccoli.

  • 7

    Finish the dish with the remaining lemon juice for a bright, clean flavor profile.