Seared Cod with Steamed Broccoli

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

Seared Cod with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli

Pan-seared wild cod and tender steamed broccoli florets finished with a squeeze of fresh lemon and a touch of garlic for a bright, zesty finish.

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NUTRITION

183kcal
Protein
20.6g
Fat
8g
Carbs
8.4g

SERVINGS

1 serving

INGREDIENTS

3.5 oz Cod Fillet

1 cup Broccoli florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with a pinch of salt and black pepper.

  • 2

    Place a steamer basket over boiling water, add the broccoli florets, cover, and steam for 4-5 minutes until bright green and tender-crisp.

  • 3

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

  • 4

    Add the cod to the skillet and sear for 3-4 minutes on the first side until a golden crust forms.

  • 5

    Carefully flip the fish, add the minced garlic to the pan, and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.

  • 6

    Remove from heat and drizzle the lemon juice over the fish and broccoli before serving.

Seared Cod with Steamed Broccoli

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

Seared Cod with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli

Pan-seared wild cod and tender steamed broccoli florets finished with a squeeze of fresh lemon and a touch of garlic for a bright, zesty finish.

NUTRITION

183kcal
Protein
20.6g
Fat
8g
Carbs
8.4g

SERVINGS

1 serving

INGREDIENTS

3.5 oz Cod Fillet

1 cup Broccoli florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with a pinch of salt and black pepper.

  • 2

    Place a steamer basket over boiling water, add the broccoli florets, cover, and steam for 4-5 minutes until bright green and tender-crisp.

  • 3

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

  • 4

    Add the cod to the skillet and sear for 3-4 minutes on the first side until a golden crust forms.

  • 5

    Carefully flip the fish, add the minced garlic to the pan, and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.

  • 6

    Remove from heat and drizzle the lemon juice over the fish and broccoli before serving.