Baked Cod with Steamed Broccoli and Brown Rice

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

Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Brown Rice

Flaky cod fillets oven-baked with lemon and garlic, served alongside fiber-rich brown rice and tender steamed broccoli for a light, zesty finish.

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NUTRITION

373kcal
Protein
42.6g
Fat
7.3g
Carbs
34.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1.5 cups Broccoli florets

0.5 cup cooked Brown Rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 tsp Garlic Powder

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Pat the cod fillets dry with a paper towel to ensure a better texture.

  • 3

    Place the cod on the baking sheet, drizzle with olive oil and lemon juice, and season evenly with garlic powder, sea salt, and black pepper.

  • 4

    Bake the cod for 12-15 minutes or until the fish is opaque and flakes easily with a fork.

  • 5

    While the fish bakes, steam the broccoli florets over boiling water for 5-7 minutes until they reach a vibrant green and tender-crisp texture.

  • 6

    Warm the pre-cooked brown rice in a small saucepan or microwave.

  • 7

    Plate the baked cod alongside the brown rice and steamed broccoli, garnishing with an extra squeeze of fresh lemon if desired.

Baked Cod with Steamed Broccoli and Brown Rice

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

Baked Cod with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Baked Cod with Steamed Broccoli and Brown Rice

Flaky cod fillets oven-baked with lemon and garlic, served alongside fiber-rich brown rice and tender steamed broccoli for a light, zesty finish.

NUTRITION

373kcal
Protein
42.6g
Fat
7.3g
Carbs
34.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1.5 cups Broccoli florets

0.5 cup cooked Brown Rice

1 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 tsp Garlic Powder

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Pat the cod fillets dry with a paper towel to ensure a better texture.

  • 3

    Place the cod on the baking sheet, drizzle with olive oil and lemon juice, and season evenly with garlic powder, sea salt, and black pepper.

  • 4

    Bake the cod for 12-15 minutes or until the fish is opaque and flakes easily with a fork.

  • 5

    While the fish bakes, steam the broccoli florets over boiling water for 5-7 minutes until they reach a vibrant green and tender-crisp texture.

  • 6

    Warm the pre-cooked brown rice in a small saucepan or microwave.

  • 7

    Plate the baked cod alongside the brown rice and steamed broccoli, garnishing with an extra squeeze of fresh lemon if desired.