Name: Seared Cod with Roasted Broccoli and Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.5 ounces Cod Fillet; 2 cups Broccoli Florets; 2 teaspoons Extra Virgin Olive Oil; 1 teaspoon Grass-fed Butter; 0.5 medium Fresh Lemon; 1 clove Garlic

Seared Cod with Roasted Broccoli and Lemon

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Lemon

Pan-seared cod and garlic-roasted broccoli drizzled with a bright lemon-butter sauce and finished with a sprinkle of toasted red pepper flakes.

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NUTRITION

Protein

39.1g

Fat

15.2g

Carbs

15.2g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

2 cups Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

1 teaspoon Grass-fed Butter

0.5 medium Fresh Lemon

1 clove Garlic

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PREPARATION

1
Preheat your oven to 400°F.
2
Toss the broccoli florets on a baking sheet with olive oil, minced garlic, salt, and pepper.
3
Roast the broccoli for 15-20 minutes until the edges are tender and slightly charred.
4
Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
5
Heat a non-stick skillet over medium-high heat and lightly coat with a tiny bit of oil if needed.
6
Sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
7
In the final minute of searing, add the butter and lemon juice to the pan, basting the fish with the melted sauce.
8
Plate the cod alongside the roasted broccoli and garnish with fresh lemon zest and a pinch of red pepper flakes.