Seared Cod Fillet with Steamed Broccoli

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

Seared Cod Fillet with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli

Pan-seared cod seasoned with lemon and garlic, served with a side of tender steamed broccoli and a drizzle of extra virgin olive oil for a clean, flaky finish.

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NUTRITION

288kcal
Protein
35.5g
Fat
10.8g
Carbs
13.6g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1.75 cups Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with salt and pepper.

  • 2

    Place a steamer basket over boiling water and steam the broccoli florets until they are vibrant green and tender-crisp.

  • 3

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

  • 4

    Place the cod in the hot pan and sear for 3-4 minutes until a golden crust forms.

  • 5

    Carefully flip the fillet, add the minced garlic and lemon juice to the pan, and cook for another 2-3 minutes until the fish is opaque and flaky.

  • 6

    Plate the cod alongside the steamed broccoli and drizzle with the remaining pan juices.

Seared Cod Fillet with Steamed Broccoli

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

Seared Cod Fillet with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli

Pan-seared cod seasoned with lemon and garlic, served with a side of tender steamed broccoli and a drizzle of extra virgin olive oil for a clean, flaky finish.

NUTRITION

288kcal
Protein
35.5g
Fat
10.8g
Carbs
13.6g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1.75 cups Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with salt and pepper.

  • 2

    Place a steamer basket over boiling water and steam the broccoli florets until they are vibrant green and tender-crisp.

  • 3

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

  • 4

    Place the cod in the hot pan and sear for 3-4 minutes until a golden crust forms.

  • 5

    Carefully flip the fillet, add the minced garlic and lemon juice to the pan, and cook for another 2-3 minutes until the fish is opaque and flaky.

  • 6

    Plate the cod alongside the steamed broccoli and drizzle with the remaining pan juices.