Seared White Fish with Roasted Broccoli and Quinoa

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

Seared White Fish with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa

Pan-seared cod served over a bed of fluffy quinoa and garlic-roasted broccoli, finished with a squeeze of bright, zesty lemon.

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NUTRITION

484kcal
Protein
38.4g
Fat
23.7g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.5 cup cooked Quinoa

1.5 cups Broccoli florets

1.5 tablespoons Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Lemon Juice

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PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with 0.5 tablespoon of olive oil, minced garlic, sea salt, and black pepper.

  • 3

    Spread the broccoli on the baking sheet and roast for 15-20 minutes until the edges are tender and slightly charred.

  • 4

    While the broccoli roasts, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.

  • 5

    Heat the remaining 1 tablespoon of olive oil in a non-stick or cast-iron skillet over medium-high heat.

  • 6

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

  • 7

    Fluff the pre-cooked quinoa and warm it if necessary.

  • 8

    Plate the fish over the quinoa with a side of roasted broccoli and finish with a fresh squeeze of lemon juice.

Seared White Fish with Roasted Broccoli and Quinoa

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

Seared White Fish with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa

Pan-seared cod served over a bed of fluffy quinoa and garlic-roasted broccoli, finished with a squeeze of bright, zesty lemon.

NUTRITION

484kcal
Protein
38.4g
Fat
23.7g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.5 cup cooked Quinoa

1.5 cups Broccoli florets

1.5 tablespoons Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon fresh Lemon Juice

PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with 0.5 tablespoon of olive oil, minced garlic, sea salt, and black pepper.

  • 3

    Spread the broccoli on the baking sheet and roast for 15-20 minutes until the edges are tender and slightly charred.

  • 4

    While the broccoli roasts, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.

  • 5

    Heat the remaining 1 tablespoon of olive oil in a non-stick or cast-iron skillet over medium-high heat.

  • 6

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

  • 7

    Fluff the pre-cooked quinoa and warm it if necessary.

  • 8

    Plate the fish over the quinoa with a side of roasted broccoli and finish with a fresh squeeze of lemon juice.