Seared Cod with Roasted Broccoli and Carrots

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

Seared Cod with Roasted Broccoli and Carrots

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Carrots

Pan-seared cod fillet served with oven-roasted broccoli and carrots, finished with a squeeze of fresh lemon for a bright, zesty finish.

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NUTRITION

269kcal
Protein
16g
Fat
18g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Cod Fillet

1 cup Broccoli florets

1/2 cup Sliced carrots

1.25 tablespoons Olive oil

1 teaspoon Lemon juice

1/4 teaspoon Garlic powder

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PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets and sliced carrots with half of the olive oil and a pinch of salt and pepper on a baking sheet.

  • 3

    Roast the vegetables for 15 to 20 minutes until they are tender and slightly browned at the edges.

  • 4

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

  • 5

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

  • 6

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

  • 7

    Plate the seared cod alongside the roasted vegetables and drizzle with fresh lemon juice for a bright finish.

Seared Cod with Roasted Broccoli and Carrots

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

Seared Cod with Roasted Broccoli and Carrots

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Carrots

Pan-seared cod fillet served with oven-roasted broccoli and carrots, finished with a squeeze of fresh lemon for a bright, zesty finish.

NUTRITION

269kcal
Protein
16g
Fat
18g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Cod Fillet

1 cup Broccoli florets

1/2 cup Sliced carrots

1.25 tablespoons Olive oil

1 teaspoon Lemon juice

1/4 teaspoon Garlic powder

PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets and sliced carrots with half of the olive oil and a pinch of salt and pepper on a baking sheet.

  • 3

    Roast the vegetables for 15 to 20 minutes until they are tender and slightly browned at the edges.

  • 4

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

  • 5

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

  • 6

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

  • 7

    Plate the seared cod alongside the roasted vegetables and drizzle with fresh lemon juice for a bright finish.