Name: Crispy Pan-Seared Fish with Steamed Greens
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod fillet; 1 tbsp Olive oil; 1 cup Broccoli florets; 2 cups Baby spinach; 0.5 cup Cooked quinoa; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Garlic powder; 0.5 whole Lemon

Crispy Pan-Seared Fish with Steamed Greens

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

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Fish with Steamed Greens

Flaky cod fillets pan-seared to a golden crisp and served over a bed of fluffy quinoa with vibrant steamed greens and a bright squeeze of lemon.

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NUTRITION

Protein

49.3g

Fat

17.9g

Carbs

31.1g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

1 tbsp Olive oil

1 cup Broccoli florets

2 cups Baby spinach

0.5 cup Cooked quinoa

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

0.5 whole Lemon

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt, black pepper, and garlic powder.
2
Place a steamer basket over a pot of boiling water and steam the broccoli florets for 4-5 minutes until they are tender-crisp.
3
Heat the olive oil in a large non-stick skillet over medium-high heat until the oil is shimmering.
4
Carefully place the seasoned fish in the hot pan and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
5
During the final minute of cooking the fish, add the baby spinach to the steamer basket with the broccoli just until the leaves are wilted.
6
Plate the crispy fish over the warm cooked quinoa alongside the steamed greens, finishing the dish with a fresh squeeze of lemon juice.