Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

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

Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

YOUR SOLIN GENERATED RECIPE

Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

Pan-seared cod fillets infused with zesty lemon and garlic, served over a warm bed of fiber-rich white beans and tender steamed broccoli for a bright, citrusy finish.

Try 7 days free, then $12.99 / mo.

NUTRITION

473kcal
Protein
43g
Fat
19.1g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Canned White Beans (rinsed)

1.5 cups Broccoli florets

1.25 tbsp Extra Virgin Olive Oil

2 cloves Garlic (minced)

1 tbsp Fresh Lemon Juice

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-6 minutes until tender-crisp and vibrant green.

  • 3

    Heat one tablespoon of olive oil in a large non-stick skillet over medium-high heat.

  • 4

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

  • 5

    Remove the cod from the pan and set aside; reduce heat to medium and add the remaining oil and minced garlic.

  • 6

    Stir in the rinsed white beans and a splash of water, cooking for 2 minutes until warmed through and fragrant.

  • 7

    Return the cod to the pan, drizzle with fresh lemon juice, and serve alongside the steamed broccoli.

Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

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

Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

YOUR SOLIN GENERATED RECIPE

Seared Lemon-Garlic Cod with Steamed Broccoli and White Beans

Pan-seared cod fillets infused with zesty lemon and garlic, served over a warm bed of fiber-rich white beans and tender steamed broccoli for a bright, citrusy finish.

NUTRITION

473kcal
Protein
43g
Fat
19.1g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Canned White Beans (rinsed)

1.5 cups Broccoli florets

1.25 tbsp Extra Virgin Olive Oil

2 cloves Garlic (minced)

1 tbsp Fresh Lemon Juice

PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-6 minutes until tender-crisp and vibrant green.

  • 3

    Heat one tablespoon of olive oil in a large non-stick skillet over medium-high heat.

  • 4

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

  • 5

    Remove the cod from the pan and set aside; reduce heat to medium and add the remaining oil and minced garlic.

  • 6

    Stir in the rinsed white beans and a splash of water, cooking for 2 minutes until warmed through and fragrant.

  • 7

    Return the cod to the pan, drizzle with fresh lemon juice, and serve alongside the steamed broccoli.