Seared White Fish with Roasted Broccoli and Quinoa Pilaf

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 Pilaf

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa Pilaf

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

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NUTRITION

446kcal
Protein
43.4g
Fat
17.2g
Carbs
30.1g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

0.5 cup cooked Quinoa

1.5 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon 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 half of the olive oil, salt, and pepper, then roast for 15-20 minutes until the edges are charred.

  • 3

    While the broccoli roasts, prepare the quinoa according to package instructions if not already cooked.

  • 4

    Pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 5

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

  • 6

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

  • 7

    In a small bowl, mix the cooked quinoa with minced garlic and lemon juice to create the pilaf.

  • 8

    Serve the seared cod over the quinoa pilaf with the roasted broccoli on the side.

Seared White Fish with Roasted Broccoli and Quinoa Pilaf

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 Pilaf

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Quinoa Pilaf

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

NUTRITION

446kcal
Protein
43.4g
Fat
17.2g
Carbs
30.1g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

0.5 cup cooked Quinoa

1.5 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon Lemon Juice

PREPARATION

  • 1

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

  • 2

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

  • 3

    While the broccoli roasts, prepare the quinoa according to package instructions if not already cooked.

  • 4

    Pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 5

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

  • 6

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

  • 7

    In a small bowl, mix the cooked quinoa with minced garlic and lemon juice to create the pilaf.

  • 8

    Serve the seared cod over the quinoa pilaf with the roasted broccoli on the side.