Name: Pan-Seared White Fish with Roasted Broccoli and Carrots
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3 ounces Cod Fillet; 0.5 cup Broccoli florets; 0.5 cup Sliced carrots; 2 tablespoons Extra virgin olive oil; 1 tablespoon Lemon juice; 0.25 teaspoon Garlic powder

Pan-Seared White Fish with Roasted Broccoli and Carrots

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Broccoli and Carrots

Pan-seared cod served with a medley of oven-roasted broccoli and carrots, finished with a squeeze of fresh lemon for a bright, zesty aroma.

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NUTRITION

Protein

17.3g

Fat

28g

Carbs

10.7g

SERVINGS

1 serving

INGREDIENTS

3 ounces Cod Fillet

0.5 cup Broccoli florets

0.5 cup Sliced carrots

2 tablespoons Extra virgin olive oil

1 tablespoon Lemon juice

0.25 teaspoon Garlic powder

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PREPARATION

1
Preheat oven to 400°F and line a baking sheet with parchment paper.
2
Toss broccoli and carrots with one tablespoon of olive oil, salt, and pepper.
3
Roast vegetables for 15-20 minutes until tender and slightly caramelized.
4
Pat cod dry and season with garlic powder, salt, and pepper.
5
Heat remaining olive oil in a skillet over medium-high heat.
6
Sear fish for 3-4 minutes per side until golden and opaque.
7
Serve fish with roasted vegetables and a drizzle of fresh lemon juice.