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 fluffy quinoa and roasted broccoli, finished with a squeeze of lemon and a pinch of toasted red pepper flakes.

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NUTRITION

442kcal
Protein
40.4g
Fat
13.4g
Carbs
41.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

3/4 cup cooked Quinoa

1.5 cups Broccoli florets

2 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 clove Garlic, minced

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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 one teaspoon of olive oil, minced garlic, salt, and pepper, then roast for 15-20 minutes until the edges are slightly charred.

  • 3

    While broccoli roasts, heat the remaining teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 4

    Season the cod fillet with salt and pepper, then place it in the hot skillet.

  • 5

    Sear the fish for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 6

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

  • 7

    Plate the quinoa and top it with the seared cod and roasted broccoli.

  • 8

    Drizzle the entire dish with fresh lemon juice and garnish with toasted red pepper flakes if desired.

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 fluffy quinoa and roasted broccoli, finished with a squeeze of lemon and a pinch of toasted red pepper flakes.

NUTRITION

442kcal
Protein
40.4g
Fat
13.4g
Carbs
41.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

3/4 cup cooked Quinoa

1.5 cups Broccoli florets

2 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with one teaspoon of olive oil, minced garlic, salt, and pepper, then roast for 15-20 minutes until the edges are slightly charred.

  • 3

    While broccoli roasts, heat the remaining teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 4

    Season the cod fillet with salt and pepper, then place it in the hot skillet.

  • 5

    Sear the fish for 3-4 minutes per side until it is opaque and flakes easily with a fork.

  • 6

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

  • 7

    Plate the quinoa and top it with the seared cod and roasted broccoli.

  • 8

    Drizzle the entire dish with fresh lemon juice and garnish with toasted red pepper flakes if desired.