Seared Cod with Steamed Broccoli and Cauliflower Rice

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

Seared Cod with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Rice

Pan-seared cod seasoned with garlic and lemon, served over fluffy cauliflower rice with a side of tender steamed broccoli and a zesty lemon finish.

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NUTRITION

268kcal
Protein
40.5g
Fat
6.4g
Carbs
13.6g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 cup Cauliflower Rice

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season both sides with salt, pepper, and the minced garlic.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    In a small non-stick skillet, lightly sauté the cauliflower rice over medium heat for 4-5 minutes until softened, then set aside.

  • 4

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

  • 5

    Add the cod to the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the cod over the cauliflower rice with the steamed broccoli on the side.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.

Seared Cod with Steamed Broccoli and Cauliflower Rice

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

Seared Cod with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Rice

Pan-seared cod seasoned with garlic and lemon, served over fluffy cauliflower rice with a side of tender steamed broccoli and a zesty lemon finish.

NUTRITION

268kcal
Protein
40.5g
Fat
6.4g
Carbs
13.6g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 cup Cauliflower Rice

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season both sides with salt, pepper, and the minced garlic.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    In a small non-stick skillet, lightly sauté the cauliflower rice over medium heat for 4-5 minutes until softened, then set aside.

  • 4

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

  • 5

    Add the cod to the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the cod over the cauliflower rice with the steamed broccoli on the side.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.