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.

Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa

Pan-seared cod served over a bed of fluffy quinoa and tender steamed broccoli, finished with a squeeze of zesty lemon.

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NUTRITION

192kcal
Protein
17.1g
Fat
5.3g
Carbs
21.2g

SERVINGS

1 serving

INGREDIENTS

2.25 oz Cod Fillet

1/4 cup Cooked Quinoa

1 cup Broccoli Florets

3/4 tsp Extra Virgin Olive Oil

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PREPARATION

  • 1

    Rinse the quinoa thoroughly and cook according to package instructions until fluffy.

  • 2

    Steam the broccoli florets over boiling water for about 5 minutes until they are tender-crisp and vibrant green.

  • 3

    Pat the cod fillet dry with a paper towel and season both sides lightly with sea salt and black pepper.

  • 4

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

  • 5

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

  • 6

    Arrange the quinoa and broccoli on a plate, top with the seared cod, and garnish with a fresh lemon wedge.

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.

Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Quinoa

Pan-seared cod served over a bed of fluffy quinoa and tender steamed broccoli, finished with a squeeze of zesty lemon.

NUTRITION

192kcal
Protein
17.1g
Fat
5.3g
Carbs
21.2g

SERVINGS

1 serving

INGREDIENTS

2.25 oz Cod Fillet

1/4 cup Cooked Quinoa

1 cup Broccoli Florets

3/4 tsp Extra Virgin Olive Oil

PREPARATION

  • 1

    Rinse the quinoa thoroughly and cook according to package instructions until fluffy.

  • 2

    Steam the broccoli florets over boiling water for about 5 minutes until they are tender-crisp and vibrant green.

  • 3

    Pat the cod fillet dry with a paper towel and season both sides lightly with sea salt and black pepper.

  • 4

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

  • 5

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

  • 6

    Arrange the quinoa and broccoli on a plate, top with the seared cod, and garnish with a fresh lemon wedge.