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 fillets served over a bed of fluffy cauliflower rice with tender steamed broccoli and a squeeze of fresh lemon for a bright, zesty finish.

Try 7 days free, then $12.99 / mo.

NUTRITION

274kcal
Protein
42.6g
Fat
6.4g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet

1 cup Broccoli florets

1 cup Cauliflower rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon juice

Salt, black pepper, and garlic powder to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and a pinch of garlic powder.

  • 2

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

  • 3

    Place the cod in the 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 cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    In a separate small skillet or microwave-safe bowl, heat the cauliflower rice until warmed through and slightly softened.

  • 6

    Arrange the cauliflower rice on a plate, top with the seared cod, and serve the steamed broccoli on the side.

  • 7

    Drizzle the entire dish with fresh lemon juice 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 fillets served over a bed of fluffy cauliflower rice with tender steamed broccoli and a squeeze of fresh lemon for a bright, zesty finish.

NUTRITION

274kcal
Protein
42.6g
Fat
6.4g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet

1 cup Broccoli florets

1 cup Cauliflower rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon juice

Salt, black pepper, and garlic powder to taste

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and a pinch of garlic powder.

  • 2

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

  • 3

    Place the cod in the 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 cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    In a separate small skillet or microwave-safe bowl, heat the cauliflower rice until warmed through and slightly softened.

  • 6

    Arrange the cauliflower rice on a plate, top with the seared cod, and serve the steamed broccoli on the side.

  • 7

    Drizzle the entire dish with fresh lemon juice before serving.