Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

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

Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

Cod fillets baked with fresh lemon and minced garlic, served with nutty brown rice and vibrant steamed broccoli for a clean, zesty finish.

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NUTRITION

423kcal
Protein
28.6g
Fat
19.8g
Carbs
34.2g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Cod Fillet

1/2 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1.25 tablespoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

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

  • 2

    Pat the cod fillet dry with a paper towel and place it on the prepared baking sheet.

  • 3

    Whisk together half of the olive oil, the lemon juice, and the minced garlic in a small bowl, then pour the mixture over the fish.

  • 4

    Bake the cod for 12 to 15 minutes or until the fish is opaque and flakes easily with a fork.

  • 5

    While the fish bakes, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until they are tender-crisp and bright green.

  • 6

    Warm the pre-cooked brown rice in a small saucepan or microwave until steaming hot.

  • 7

    Plate the baked cod alongside the brown rice and steamed broccoli.

  • 8

    Drizzle the remaining olive oil over the broccoli and rice, and finish the entire dish with a pinch of sea salt and cracked black pepper.

Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

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

Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Lemon Garlic Cod with Steamed Broccoli and Brown Rice

Cod fillets baked with fresh lemon and minced garlic, served with nutty brown rice and vibrant steamed broccoli for a clean, zesty finish.

NUTRITION

423kcal
Protein
28.6g
Fat
19.8g
Carbs
34.2g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Cod Fillet

1/2 cup Cooked Brown Rice

1.5 cups Broccoli Florets

1.25 tablespoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

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

  • 2

    Pat the cod fillet dry with a paper towel and place it on the prepared baking sheet.

  • 3

    Whisk together half of the olive oil, the lemon juice, and the minced garlic in a small bowl, then pour the mixture over the fish.

  • 4

    Bake the cod for 12 to 15 minutes or until the fish is opaque and flakes easily with a fork.

  • 5

    While the fish bakes, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until they are tender-crisp and bright green.

  • 6

    Warm the pre-cooked brown rice in a small saucepan or microwave until steaming hot.

  • 7

    Plate the baked cod alongside the brown rice and steamed broccoli.

  • 8

    Drizzle the remaining olive oil over the broccoli and rice, and finish the entire dish with a pinch of sea salt and cracked black pepper.