Pan 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.

Pan Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan Seared Cod with Steamed Broccoli and Quinoa

Flaky cod fillet pan-seared until golden, served with nutty quinoa and tender steamed broccoli finished with a bright squeeze of lemon.

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NUTRITION

225kcal
Protein
16g
Fat
8.7g
Carbs
21.9g

SERVINGS

1 serving

INGREDIENTS

2 oz Cod Fillet

1/3 cup Cooked Quinoa

3/4 cup Steamed Broccoli

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

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PREPARATION

  • 1

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

  • 2

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

  • 3

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

  • 4

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

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through.

  • 6

    Plate the quinoa and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables for a bright, zesty finish.

Pan 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.

Pan Seared Cod with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan Seared Cod with Steamed Broccoli and Quinoa

Flaky cod fillet pan-seared until golden, served with nutty quinoa and tender steamed broccoli finished with a bright squeeze of lemon.

NUTRITION

225kcal
Protein
16g
Fat
8.7g
Carbs
21.9g

SERVINGS

1 serving

INGREDIENTS

2 oz Cod Fillet

1/3 cup Cooked Quinoa

3/4 cup Steamed Broccoli

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

PREPARATION

  • 1

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

  • 2

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

  • 3

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

  • 4

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

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through.

  • 6

    Plate the quinoa and broccoli alongside the seared cod.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables for a bright, zesty finish.