Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

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

Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

Pan-seared cod fillets served with a heap of tender-crisp broccoli and savory sautéed onions, finished with a touch of aromatic toasted garlic.

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NUTRITION

267kcal
Protein
42.3g
Fat
3.7g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

7.5 ounces Cod Fillet

1.5 cups Broccoli Florets

0.25 cup chopped Yellow Onion

2 cloves Fresh Garlic, minced

0.5 teaspoon Extra Virgin Olive Oil

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of 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 fish in the pan and sear for 3 to 4 minutes per side until the exterior is golden and the flesh flakes easily.

  • 4

    Transfer the fish to a plate and add the sliced onions to the same skillet, cooking until they begin to soften.

  • 5

    Add the broccoli florets and minced garlic to the pan with two tablespoons of water.

  • 6

    Cover the skillet with a lid and steam for 3 minutes until the broccoli is vibrant green and tender-crisp.

  • 7

    Plate the sautéed vegetables and top with the seared fish to catch all the savory garlic juices.

Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

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

Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Garlic Sautéed Onions and Broccoli

Pan-seared cod fillets served with a heap of tender-crisp broccoli and savory sautéed onions, finished with a touch of aromatic toasted garlic.

NUTRITION

267kcal
Protein
42.3g
Fat
3.7g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

7.5 ounces Cod Fillet

1.5 cups Broccoli Florets

0.25 cup chopped Yellow Onion

2 cloves Fresh Garlic, minced

0.5 teaspoon Extra Virgin Olive Oil

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with a pinch of 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 fish in the pan and sear for 3 to 4 minutes per side until the exterior is golden and the flesh flakes easily.

  • 4

    Transfer the fish to a plate and add the sliced onions to the same skillet, cooking until they begin to soften.

  • 5

    Add the broccoli florets and minced garlic to the pan with two tablespoons of water.

  • 6

    Cover the skillet with a lid and steam for 3 minutes until the broccoli is vibrant green and tender-crisp.

  • 7

    Plate the sautéed vegetables and top with the seared fish to catch all the savory garlic juices.