Seared Cod Fillet with Roasted Broccoli and Brown Rice

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

Seared Cod Fillet with Roasted Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and garlic, served with oven-roasted broccoli and nutty brown rice for a light dinner with a satisfyingly crisp finish.

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NUTRITION

388kcal
Protein
36.0g
Fat
11.6g
Carbs
37.4g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

2 cups Broccoli Florets

0.5 cup Cooked Brown Rice

2 teaspoons Olive Oil

1 tablespoon Lemon Juice

0.5 teaspoon Garlic Powder

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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 and a pinch of sea salt.

  • 3

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

  • 4

    While the broccoli roasts, prepare the brown rice according to package instructions or reheat pre-cooked rice.

  • 5

    Pat the cod fillets dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 6

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

  • 7

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

  • 8

    Serve the seared cod immediately with a fresh squeeze of lemon juice alongside the roasted broccoli and brown rice.

Seared Cod Fillet with Roasted Broccoli and Brown Rice

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

Seared Cod Fillet with Roasted Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Broccoli and Brown Rice

Pan-seared cod seasoned with lemon and garlic, served with oven-roasted broccoli and nutty brown rice for a light dinner with a satisfyingly crisp finish.

NUTRITION

388kcal
Protein
36.0g
Fat
11.6g
Carbs
37.4g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

2 cups Broccoli Florets

0.5 cup Cooked Brown Rice

2 teaspoons Olive Oil

1 tablespoon Lemon Juice

0.5 teaspoon Garlic Powder

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 and a pinch of sea salt.

  • 3

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

  • 4

    While the broccoli roasts, prepare the brown rice according to package instructions or reheat pre-cooked rice.

  • 5

    Pat the cod fillets dry with a paper towel and season both sides with garlic powder, salt, and black pepper.

  • 6

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

  • 7

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

  • 8

    Serve the seared cod immediately with a fresh squeeze of lemon juice alongside the roasted broccoli and brown rice.