Baked Cod with Steamed Broccoli and Brown Rice

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

Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Brown Rice

Oven-baked cod seasoned with lemon and garlic, served with nutty brown rice and tender-crisp steamed broccoli.

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NUTRITION

289kcal
Protein
13.5g
Fat
8.7g
Carbs
39.9g

SERVINGS

1 serving

INGREDIENTS

1.75 oz Cod Fillet

0.7 cup cooked Brown Rice

0.5 cup Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1/4 tsp Garlic Powder

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PREPARATION

  • 1

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

  • 2

    Pat the cod fillet dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 3

    Place the cod on the prepared baking sheet and bake for 10 to 12 minutes until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is baking, place the broccoli florets in a steamer basket over a pot of boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until it is heated through and fluffy.

  • 6

    Plate the warm brown rice and steamed broccoli alongside the baked cod.

  • 7

    Drizzle the extra virgin olive oil and fresh lemon juice over the fish and vegetables just before serving.

Baked Cod with Steamed Broccoli and Brown Rice

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

Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Brown Rice

Oven-baked cod seasoned with lemon and garlic, served with nutty brown rice and tender-crisp steamed broccoli.

NUTRITION

289kcal
Protein
13.5g
Fat
8.7g
Carbs
39.9g

SERVINGS

1 serving

INGREDIENTS

1.75 oz Cod Fillet

0.7 cup cooked Brown Rice

0.5 cup Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1/4 tsp Garlic Powder

PREPARATION

  • 1

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

  • 2

    Pat the cod fillet dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 3

    Place the cod on the prepared baking sheet and bake for 10 to 12 minutes until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is baking, place the broccoli florets in a steamer basket over a pot of boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until it is heated through and fluffy.

  • 6

    Plate the warm brown rice and steamed broccoli alongside the baked cod.

  • 7

    Drizzle the extra virgin olive oil and fresh lemon juice over the fish and vegetables just before serving.