Pan-Seared Cod with Herbed Rice and Steamed Broccoli

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

Pan-Seared Cod with Herbed Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Herbed Rice and Steamed Broccoli

Flaky pan-seared cod served over fluffy herbed rice and tender steamed broccoli, finished with a dollop of zesty lemon-yogurt for a creamy, bright touch.

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NUTRITION

448kcal
Protein
45.3g
Fat
16.1g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet

0.5 cup Cooked White Rice

1 cup Broccoli Florets

1 tbsp Extra Virgin Olive Oil

2 tbsp Nonfat Greek Yogurt

1 tsp Lemon Juice

1 tbsp Fresh Parsley

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.

  • 2

    Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for about 3 to 4 minutes per side until golden and flaky.

  • 4

    Steam the broccoli florets in a steamer basket until they are vibrant green and tender-crisp.

  • 5

    Whisk together the nonfat Greek yogurt, lemon juice, and half of the chopped fresh parsley in a small bowl.

  • 6

    Fold the remaining fresh parsley into the warm cooked rice.

  • 7

    Plate the herbed rice and broccoli alongside the cod, topping the fish with the lemon-herb yogurt sauce.

Pan-Seared Cod with Herbed Rice and Steamed Broccoli

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

Pan-Seared Cod with Herbed Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Herbed Rice and Steamed Broccoli

Flaky pan-seared cod served over fluffy herbed rice and tender steamed broccoli, finished with a dollop of zesty lemon-yogurt for a creamy, bright touch.

NUTRITION

448kcal
Protein
45.3g
Fat
16.1g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet

0.5 cup Cooked White Rice

1 cup Broccoli Florets

1 tbsp Extra Virgin Olive Oil

2 tbsp Nonfat Greek Yogurt

1 tsp Lemon Juice

1 tbsp Fresh Parsley

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.

  • 2

    Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for about 3 to 4 minutes per side until golden and flaky.

  • 4

    Steam the broccoli florets in a steamer basket until they are vibrant green and tender-crisp.

  • 5

    Whisk together the nonfat Greek yogurt, lemon juice, and half of the chopped fresh parsley in a small bowl.

  • 6

    Fold the remaining fresh parsley into the warm cooked rice.

  • 7

    Plate the herbed rice and broccoli alongside the cod, topping the fish with the lemon-herb yogurt sauce.