Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

Pan-seared cod fillets seasoned with lemon and garlic, served over fluffy cauliflower rice and tender steamed broccoli with a bright citrus finish.

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NUTRITION

282kcal
Protein
41.6g
Fat
6.6g
Carbs
16.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Broccoli florets

1.5 cups Cauliflower rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

0.5 tsp Garlic Powder

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    In a separate small skillet or microwave-safe bowl, cook the cauliflower rice until heated through and softened.

  • 6

    Plate the cauliflower rice and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables before serving.

Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Cauliflower Rice

Pan-seared cod fillets seasoned with lemon and garlic, served over fluffy cauliflower rice and tender steamed broccoli with a bright citrus finish.

NUTRITION

282kcal
Protein
41.6g
Fat
6.6g
Carbs
16.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Broccoli florets

1.5 cups Cauliflower rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

0.5 tsp Garlic Powder

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    In a separate small skillet or microwave-safe bowl, cook the cauliflower rice until heated through and softened.

  • 6

    Plate the cauliflower rice and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables before serving.