Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

Pan-seared cod fillet crusted in savory everything bagel seasoning, served with steamed broccoli and cauliflower rice for a bright, flaky finish.

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NUTRITION

310kcal
Protein
48.3g
Fat
6g
Carbs
16.8g

SERVINGS

1 serving

INGREDIENTS

8.3 ounces Atlantic Cod Filet

1 cup Broccoli Florets

1.5 cups Cauliflower Rice

0.5 teaspoon Olive Oil

1 teaspoon Everything Bagel Seasoning

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and press the everything bagel seasoning firmly onto the top side of the fish.

  • 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 three to four minutes per side until the crust is golden and the fish is opaque and flakes easily.

  • 4

    While the fish is searing, place the broccoli florets and cauliflower rice in a steamer basket over boiling water.

  • 5

    Cover and steam the vegetables for five to six minutes until the broccoli is vibrant green and tender.

  • 6

    Transfer the steamed vegetables to a plate and top with the seared cod.

  • 7

    Finish the dish with a fresh squeeze of lemon juice over the fish and vegetables before serving.

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

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

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Filet with Steamed Broccoli and Cauliflower Rice

Pan-seared cod fillet crusted in savory everything bagel seasoning, served with steamed broccoli and cauliflower rice for a bright, flaky finish.

NUTRITION

310kcal
Protein
48.3g
Fat
6g
Carbs
16.8g

SERVINGS

1 serving

INGREDIENTS

8.3 ounces Atlantic Cod Filet

1 cup Broccoli Florets

1.5 cups Cauliflower Rice

0.5 teaspoon Olive Oil

1 teaspoon Everything Bagel Seasoning

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and press the everything bagel seasoning firmly onto the top side of the fish.

  • 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 three to four minutes per side until the crust is golden and the fish is opaque and flakes easily.

  • 4

    While the fish is searing, place the broccoli florets and cauliflower rice in a steamer basket over boiling water.

  • 5

    Cover and steam the vegetables for five to six minutes until the broccoli is vibrant green and tender.

  • 6

    Transfer the steamed vegetables to a plate and top with the seared cod.

  • 7

    Finish the dish with a fresh squeeze of lemon juice over the fish and vegetables before serving.