Seared Cod with Steamed Broccoli and Lemon

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

Seared Cod with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon

Pan-seared cod seasoned with lemon and herbs, served with tender steamed broccoli florets and a bright squeeze of zesty citrus.

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NUTRITION

193kcal
Protein
34.3g
Fat
2.7g
Carbs
8g

SERVINGS

1 serving

INGREDIENTS

6.2 ounces Atlantic Cod Fillet

1.5 cups Broccoli Florets

0.25 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

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PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season both sides with a pinch of sea salt and cracked black pepper.

  • 2

    Heat a high-quality non-stick skillet over medium-high heat and add the olive oil, swirling to coat the surface.

  • 3

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

  • 4

    While the fish is cooking, place the broccoli florets in a steamer basket over boiling water.

  • 5

    Cover and steam the broccoli for about 5 minutes until it is vibrant green and tender-crisp.

  • 6

    Transfer the cod and steamed broccoli to a plate.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables and finish with a sprinkle of fresh lemon zest if desired.

Seared Cod with Steamed Broccoli and Lemon

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

Seared Cod with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon

Pan-seared cod seasoned with lemon and herbs, served with tender steamed broccoli florets and a bright squeeze of zesty citrus.

NUTRITION

193kcal
Protein
34.3g
Fat
2.7g
Carbs
8g

SERVINGS

1 serving

INGREDIENTS

6.2 ounces Atlantic Cod Fillet

1.5 cups Broccoli Florets

0.25 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

PREPARATION

  • 1

    Pat the cod fillet dry with paper towels and season both sides with a pinch of sea salt and cracked black pepper.

  • 2

    Heat a high-quality non-stick skillet over medium-high heat and add the olive oil, swirling to coat the surface.

  • 3

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

  • 4

    While the fish is cooking, place the broccoli florets in a steamer basket over boiling water.

  • 5

    Cover and steam the broccoli for about 5 minutes until it is vibrant green and tender-crisp.

  • 6

    Transfer the cod and steamed broccoli to a plate.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables and finish with a sprinkle of fresh lemon zest if desired.