Pan-Seared Cod with Roasted Broccoli and Quinoa

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

Pan-Seared Cod with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Quinoa

Flaky pan-seared cod served over nutty quinoa and roasted broccoli, finished with a sprinkle of crunchy toasted pumpkin seeds.

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NUTRITION

437kcal
Protein
35g
Fat
21.5g
Carbs
28.1g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Pumpkin Seeds

1 tablespoon Fresh Lemon Juice

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PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with half of the olive oil and a pinch of sea salt, then roast for 15-20 minutes until the edges are tender and slightly browned.

  • 3

    Warm your pre-cooked quinoa in a small saucepan or prepare fresh quinoa according to package instructions until fluffy.

  • 4

    Pat the cod fillet completely dry with paper towels and season both sides with salt and black pepper.

  • 5

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until it is golden and opaque.

  • 6

    In a small dry pan, lightly toast the pumpkin seeds over medium heat for 2 minutes until they become fragrant and slightly puffed.

  • 7

    Assemble the meal by placing the quinoa and roasted broccoli in a shallow bowl, topping with the seared cod, and finishing with the toasted pumpkin seeds and a bright squeeze of lemon juice.

Pan-Seared Cod with Roasted Broccoli and Quinoa

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

Pan-Seared Cod with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Quinoa

Flaky pan-seared cod served over nutty quinoa and roasted broccoli, finished with a sprinkle of crunchy toasted pumpkin seeds.

NUTRITION

437kcal
Protein
35g
Fat
21.5g
Carbs
28.1g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Pumpkin Seeds

1 tablespoon Fresh Lemon Juice

PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with half of the olive oil and a pinch of sea salt, then roast for 15-20 minutes until the edges are tender and slightly browned.

  • 3

    Warm your pre-cooked quinoa in a small saucepan or prepare fresh quinoa according to package instructions until fluffy.

  • 4

    Pat the cod fillet completely dry with paper towels and season both sides with salt and black pepper.

  • 5

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until it is golden and opaque.

  • 6

    In a small dry pan, lightly toast the pumpkin seeds over medium heat for 2 minutes until they become fragrant and slightly puffed.

  • 7

    Assemble the meal by placing the quinoa and roasted broccoli in a shallow bowl, topping with the seared cod, and finishing with the toasted pumpkin seeds and a bright squeeze of lemon juice.