Seared Cod 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 with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon

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

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NUTRITION

336kcal
Protein
49.2g
Fat
9.2g
Carbs
16.8g

SERVINGS

1 serving

INGREDIENTS

8.5 oz Cod Fillet

2 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1/2 medium Lemon

1/2 tsp Garlic Powder

Pinch of Sea Salt and Black Pepper

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PREPARATION

  • 1

    Pat the cod fillets completely dry with a paper towel to ensure a proper sear.

  • 2

    Season both sides of the fish with garlic powder, 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 3 to 4 minutes until a golden crust forms.

  • 5

    Carefully flip the fish and cook for another 3 to 4 minutes until the flesh is opaque and flakes easily.

  • 6

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 7

    Zest half the lemon over the broccoli and squeeze the juice over the seared cod before serving.

Seared Cod 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 with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon

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

NUTRITION

336kcal
Protein
49.2g
Fat
9.2g
Carbs
16.8g

SERVINGS

1 serving

INGREDIENTS

8.5 oz Cod Fillet

2 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1/2 medium Lemon

1/2 tsp Garlic Powder

Pinch of Sea Salt and Black Pepper

PREPARATION

  • 1

    Pat the cod fillets completely dry with a paper towel to ensure a proper sear.

  • 2

    Season both sides of the fish with garlic powder, 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 3 to 4 minutes until a golden crust forms.

  • 5

    Carefully flip the fish and cook for another 3 to 4 minutes until the flesh is opaque and flakes easily.

  • 6

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 7

    Zest half the lemon over the broccoli and squeeze the juice over the seared cod before serving.