Name: Mediterranean Pan-Seared Cod with Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 9 oz Cod fillets; 1 tbsp Extra virgin olive oil; 1 cup Zucchini; 0.5 cup Cherry tomatoes; 0.25 cup Canned chickpeas; 5 whole Kalamata olives; 0.5 cup Canned artichoke hearts; 2 clove Garlic; 1 tbsp Lemon juice; 0.5 tsp Dried oregano; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Fresh parsley

Mediterranean Pan-Seared Cod with Vegetables

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

YOUR SOLIN GENERATED RECIPE

Mediterranean Pan-Seared Cod with Vegetables

Pan-seared cod fillets served over a vibrant medley of sautéed zucchini, tomatoes, and chickpeas, finished with a bright and zesty lemon-herb drizzle.

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NUTRITION

Protein

53.9g

Fat

22.9g

Carbs

30.8g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod fillets

1 tbsp Extra virgin olive oil

1 cup Zucchini

0.5 cup Cherry tomatoes

0.25 cup Canned chickpeas

5 whole Kalamata olives

0.5 cup Canned artichoke hearts

2 clove Garlic

1 tbsp Lemon juice

0.5 tsp Dried oregano

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh parsley

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with sea salt, black pepper, and dried oregano.
2
Heat half of the olive oil in a large non-stick skillet over medium-high heat.
3
Place the cod in the skillet and sear for 3-4 minutes per side until golden brown and opaque; remove and set aside.
4
In the same skillet, add the remaining oil along with the minced garlic, sliced zucchini, and halved cherry tomatoes.
5
Sauté the vegetables for 5 minutes, then stir in the chickpeas, artichoke hearts, and olives until heated through.
6
Return the cod to the pan, drizzle with lemon juice, and garnish with fresh parsley before serving.