Seared Cod Fillet with Steamed Broccoli and Lemon

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 Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon

Pan-seared cod seasoned with garlic and herbs, served with vibrant steamed broccoli and a squeeze of zesty lemon for a bright, citrusy finish.

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NUTRITION

297kcal
Protein
39.2g
Fat
11g
Carbs
11.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1.5 cups Broccoli florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1/4 teaspoon Garlic Powder

Pinch of Sea Salt and Black Pepper

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PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat until the oil is shimmering but not smoking.

  • 3

    Carefully place the cod in the pan and sear for 3 to 4 minutes until a golden-brown crust forms on the bottom.

  • 4

    Flip the fillet gently and cook for another 3 minutes until the fish is opaque throughout and flakes easily with a fork.

  • 5

    While the fish is searing, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until they are tender-crisp and bright green.

  • 6

    Transfer the cod and broccoli to a plate, then drizzle everything with fresh lemon juice and garnish with a bit of lemon zest if desired.

Seared Cod Fillet with Steamed Broccoli and Lemon

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 Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Lemon

Pan-seared cod seasoned with garlic and herbs, served with vibrant steamed broccoli and a squeeze of zesty lemon for a bright, citrusy finish.

NUTRITION

297kcal
Protein
39.2g
Fat
11g
Carbs
11.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1.5 cups Broccoli florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

1/4 teaspoon Garlic Powder

Pinch of Sea Salt and Black Pepper

PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat until the oil is shimmering but not smoking.

  • 3

    Carefully place the cod in the pan and sear for 3 to 4 minutes until a golden-brown crust forms on the bottom.

  • 4

    Flip the fillet gently and cook for another 3 minutes until the fish is opaque throughout and flakes easily with a fork.

  • 5

    While the fish is searing, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until they are tender-crisp and bright green.

  • 6

    Transfer the cod and broccoli to a plate, then drizzle everything with fresh lemon juice and garnish with a bit of lemon zest if desired.