Name: Seared Cod with Steamed Broccoli and Quinoa
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.5 ounces Cod Fillet; 0.75 cup Cooked Quinoa; 1.5 cups Steamed Broccoli; 2 tablespoons Nonfat Greek Yogurt; 2 teaspoons Olive Oil; 1 teaspoon Lemon Juice; 1 teaspoon Fresh Dill

Seared Cod with Steamed Broccoli and Quinoa

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa

Pan-seared cod served over fluffy quinoa and steamed broccoli, finished with a dollop of creamy lemon-herb Greek yogurt.

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NUTRITION

Protein

45.9g

Fat

13.7g

Carbs

39.5g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

0.75 cup Cooked Quinoa

1.5 cups Steamed Broccoli

2 tablespoons Nonfat Greek Yogurt

2 teaspoons Olive Oil

1 teaspoon Lemon Juice

1 teaspoon Fresh Dill

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PREPARATION

1
Rinse quinoa and cook according to package instructions until fluffy.
2
Steam broccoli florets until tender-crisp, about 5 minutes.
3
Pat cod fillets dry with a paper towel and season with salt and pepper.
4
Heat olive oil in a non-stick skillet over medium-high heat.
5
Sear cod for 3-4 minutes per side until opaque and golden.
6
In a small bowl, whisk together Greek yogurt, lemon juice, and chopped dill.
7
Plate the quinoa and broccoli, top with the seared cod, and finish with the yogurt sauce.