Seared Cod Fillet with Steamed Broccoli

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

Seared Cod Fillet with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli

Pan-seared cod fillet seasoned with lemon and herbs, served with vibrant steamed broccoli that stays perfectly tender-crisp.

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NUTRITION

228kcal
Protein
40.3g
Fat
4.1g
Carbs
7.2g

SERVINGS

1 serving

INGREDIENTS

7.4 ounces Cod Fillet

1 cup Broccoli Florets

0.5 teaspoon Extra Virgin Olive Oil

1 teaspoon Lemon Juice

0.5 teaspoon Dried Oregano

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PREPARATION

  • 1

    Pat the cod fillet completely dry with paper towels to ensure a good sear.

  • 2

    Season both sides of the fish with dried oregano, sea salt, and black pepper.

  • 3

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

  • 4

    Place the cod in the skillet and sear for about 3 to 4 minutes until a golden crust forms.

  • 5

    Carefully flip the fillet and cook for another 3 minutes or until the fish is opaque and flakes easily.

  • 6

    While the fish cooks, place broccoli florets in a steamer basket over boiling water.

  • 7

    Steam the broccoli for 4 to 5 minutes until it is bright green and tender-crisp.

  • 8

    Plate the cod and broccoli, drizzling the fresh lemon juice over the fish before serving.

Seared Cod Fillet with Steamed Broccoli

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

Seared Cod Fillet with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli

Pan-seared cod fillet seasoned with lemon and herbs, served with vibrant steamed broccoli that stays perfectly tender-crisp.

NUTRITION

228kcal
Protein
40.3g
Fat
4.1g
Carbs
7.2g

SERVINGS

1 serving

INGREDIENTS

7.4 ounces Cod Fillet

1 cup Broccoli Florets

0.5 teaspoon Extra Virgin Olive Oil

1 teaspoon Lemon Juice

0.5 teaspoon Dried Oregano

PREPARATION

  • 1

    Pat the cod fillet completely dry with paper towels to ensure a good sear.

  • 2

    Season both sides of the fish with dried oregano, sea salt, and black pepper.

  • 3

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

  • 4

    Place the cod in the skillet and sear for about 3 to 4 minutes until a golden crust forms.

  • 5

    Carefully flip the fillet and cook for another 3 minutes or until the fish is opaque and flakes easily.

  • 6

    While the fish cooks, place broccoli florets in a steamer basket over boiling water.

  • 7

    Steam the broccoli for 4 to 5 minutes until it is bright green and tender-crisp.

  • 8

    Plate the cod and broccoli, drizzling the fresh lemon juice over the fish before serving.