Pan-Seared Fish with Roasted Zucchini and Carrots

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

Pan-Seared Fish with Roasted Zucchini and Carrots

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Roasted Zucchini and Carrots

Pan-seared cod served with oven-roasted zucchini and carrots, finished with a dollop of herbed Greek yogurt and toasted buckwheat flakes for a satisfying crunch.

Try 7 days free, then $12.99 / mo.

NUTRITION

327kcal
Protein
26.2g
Fat
11.1g
Carbs
31.7g

SERVINGS

1 serving

INGREDIENTS

3.5 ounces Cod Fillet

100 grams Carrots, sliced

150 grams Zucchini, sliced

2 teaspoons Olive Oil

2 tablespoons Nonfat Greek Yogurt

3 tablespoons Buckwheat Flakes

1 cup Arugula

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Toss the sliced carrots and zucchini with one teaspoon of olive oil and a pinch of sea salt on a parchment-lined baking sheet.

  • 3

    Roast the vegetables for 20 minutes or until they are tender and slightly browned.

  • 4

    While the vegetables roast, place the buckwheat flakes in a small dry skillet over medium heat.

  • 5

    Toast the flakes for 2-3 minutes, stirring constantly until they are fragrant and golden brown, then set aside.

  • 6

    Season the cod fillet with a pinch of salt and black pepper.

  • 7

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

  • 8

    Sear the fish for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 9

    Arrange a bed of fresh arugula on a plate and top with the roasted carrots and zucchini.

  • 10

    Place the seared fish on top of the vegetables.

  • 11

    Garnish with a dollop of Greek yogurt and sprinkle the toasted buckwheat flakes over the dish for added texture.

Pan-Seared Fish with Roasted Zucchini and Carrots

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

Pan-Seared Fish with Roasted Zucchini and Carrots

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Roasted Zucchini and Carrots

Pan-seared cod served with oven-roasted zucchini and carrots, finished with a dollop of herbed Greek yogurt and toasted buckwheat flakes for a satisfying crunch.

NUTRITION

327kcal
Protein
26.2g
Fat
11.1g
Carbs
31.7g

SERVINGS

1 serving

INGREDIENTS

3.5 ounces Cod Fillet

100 grams Carrots, sliced

150 grams Zucchini, sliced

2 teaspoons Olive Oil

2 tablespoons Nonfat Greek Yogurt

3 tablespoons Buckwheat Flakes

1 cup Arugula

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Toss the sliced carrots and zucchini with one teaspoon of olive oil and a pinch of sea salt on a parchment-lined baking sheet.

  • 3

    Roast the vegetables for 20 minutes or until they are tender and slightly browned.

  • 4

    While the vegetables roast, place the buckwheat flakes in a small dry skillet over medium heat.

  • 5

    Toast the flakes for 2-3 minutes, stirring constantly until they are fragrant and golden brown, then set aside.

  • 6

    Season the cod fillet with a pinch of salt and black pepper.

  • 7

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

  • 8

    Sear the fish for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 9

    Arrange a bed of fresh arugula on a plate and top with the roasted carrots and zucchini.

  • 10

    Place the seared fish on top of the vegetables.

  • 11

    Garnish with a dollop of Greek yogurt and sprinkle the toasted buckwheat flakes over the dish for added texture.