Pan-Seared White Fish with Roasted Broccoli and Lemon

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

Pan-Seared White Fish with Roasted Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Broccoli and Lemon

Pan-seared cod and roasted broccoli florets finished with a bright squeeze of lemon for a light, tender bite.

Try 7 days free, then $12.99 / mo.

NUTRITION

284kcal
Protein
36.7g
Fat
10.8g
Carbs
12.2g

SERVINGS

1 serving

INGREDIENTS

6.3 ounces Cod Fillet

1.5 cups Broccoli florets

2 teaspoons Olive Oil

1 clove Garlic, minced

0.5 medium Lemon

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets with one teaspoon of olive oil, minced garlic, salt, and pepper on the prepared baking sheet.

  • 3

    Roast the broccoli for 15-20 minutes until the edges are slightly crisp and tender.

  • 4

    While the broccoli roasts, pat the cod fillet dry with a paper towel and season both sides with a pinch of salt and pepper.

  • 5

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

  • 6

    Place the fish in the pan and sear for 3-4 minutes per side, or until the flesh is opaque and flakes easily with a fork.

  • 7

    Plate the fish alongside the roasted broccoli and finish with a generous squeeze of fresh lemon juice.

Pan-Seared White Fish with Roasted Broccoli and Lemon

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

Pan-Seared White Fish with Roasted Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Broccoli and Lemon

Pan-seared cod and roasted broccoli florets finished with a bright squeeze of lemon for a light, tender bite.

NUTRITION

284kcal
Protein
36.7g
Fat
10.8g
Carbs
12.2g

SERVINGS

1 serving

INGREDIENTS

6.3 ounces Cod Fillet

1.5 cups Broccoli florets

2 teaspoons Olive Oil

1 clove Garlic, minced

0.5 medium Lemon

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets with one teaspoon of olive oil, minced garlic, salt, and pepper on the prepared baking sheet.

  • 3

    Roast the broccoli for 15-20 minutes until the edges are slightly crisp and tender.

  • 4

    While the broccoli roasts, pat the cod fillet dry with a paper towel and season both sides with a pinch of salt and pepper.

  • 5

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

  • 6

    Place the fish in the pan and sear for 3-4 minutes per side, or until the flesh is opaque and flakes easily with a fork.

  • 7

    Plate the fish alongside the roasted broccoli and finish with a generous squeeze of fresh lemon juice.