Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

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

Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

Pan-seared cod fillets served with tender steamed broccoli and a bright lemon-garlic drizzle, finished with a sprinkle of zesty fresh parsley.

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NUTRITION

346kcal
Protein
51.1g
Fat
9.5g
Carbs
15.1g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

2 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

2 cloves Garlic

1 tbsp Lemon Juice

1 tbsp Fresh Parsley

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PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-6 minutes until tender-crisp.

  • 3

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

  • 4

    Add the cod to the skillet and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 5

    Remove the cod from the pan and set aside.

  • 6

    In the same skillet, add the remaining oil and minced garlic, sautéing for 30 seconds until fragrant.

  • 7

    Whisk in the lemon juice and fresh parsley to create a light sauce.

  • 8

    Plate the cod and broccoli, then drizzle the warm lemon-garlic sauce over the top.

Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

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

Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Lemon-Garlic Sauce

Pan-seared cod fillets served with tender steamed broccoli and a bright lemon-garlic drizzle, finished with a sprinkle of zesty fresh parsley.

NUTRITION

346kcal
Protein
51.1g
Fat
9.5g
Carbs
15.1g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

2 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

2 cloves Garlic

1 tbsp Lemon Juice

1 tbsp Fresh Parsley

PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-6 minutes until tender-crisp.

  • 3

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

  • 4

    Add the cod to the skillet and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 5

    Remove the cod from the pan and set aside.

  • 6

    In the same skillet, add the remaining oil and minced garlic, sautéing for 30 seconds until fragrant.

  • 7

    Whisk in the lemon juice and fresh parsley to create a light sauce.

  • 8

    Plate the cod and broccoli, then drizzle the warm lemon-garlic sauce over the top.