Seared Cod with Roasted Broccoli and Cauliflower

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

Seared Cod with Roasted Broccoli and Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Cauliflower

Pan-seared cod seasoned with lemon and garlic, paired with roasted broccoli and cauliflower florets featuring a savory caramelized finish.

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NUTRITION

306kcal
Protein
49.1g
Fat
6.6g
Carbs
12.2g

SERVINGS

1 serving

INGREDIENTS

8.8 ounces Cod Fillet

1 cup Broccoli Florets

1 cup Cauliflower Florets

1 teaspoon Extra Virgin Olive Oil

1/2 teaspoon Garlic Powder

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PREPARATION

  • 1

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

  • 2

    Toss the broccoli and cauliflower florets with half of the olive oil, sea salt, and garlic powder.

  • 3

    Spread the vegetables in a single layer on the baking sheet and roast for 15-20 minutes until tender.

  • 4

    Pat the cod fillet completely dry with a paper towel and season with remaining salt and pepper.

  • 5

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

  • 6

    Sear the cod for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 7

    Serve the seared cod alongside the roasted vegetables with a squeeze of fresh lemon.

Seared Cod with Roasted Broccoli and Cauliflower

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

Seared Cod with Roasted Broccoli and Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Cauliflower

Pan-seared cod seasoned with lemon and garlic, paired with roasted broccoli and cauliflower florets featuring a savory caramelized finish.

NUTRITION

306kcal
Protein
49.1g
Fat
6.6g
Carbs
12.2g

SERVINGS

1 serving

INGREDIENTS

8.8 ounces Cod Fillet

1 cup Broccoli Florets

1 cup Cauliflower Florets

1 teaspoon Extra Virgin Olive Oil

1/2 teaspoon Garlic Powder

PREPARATION

  • 1

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

  • 2

    Toss the broccoli and cauliflower florets with half of the olive oil, sea salt, and garlic powder.

  • 3

    Spread the vegetables in a single layer on the baking sheet and roast for 15-20 minutes until tender.

  • 4

    Pat the cod fillet completely dry with a paper towel and season with remaining salt and pepper.

  • 5

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

  • 6

    Sear the cod for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 7

    Serve the seared cod alongside the roasted vegetables with a squeeze of fresh lemon.