Name: Seared Cod with Steamed Broccoli and Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.5 ounces Cod Fillet; 1.5 cups Broccoli Florets; 2 teaspoons Extra Virgin Olive Oil; 1 tablespoon Lemon Juice; 1 clove Garlic, minced

Nutrition

Per serving

284 calories

Protein: 37g; 51% of calories
Carbs: 11g; 15% of calories
Fat: 11g; 34% of calories

Ingredients

5 items

Instructions

Prep 10 min · Cook 30 min

Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.
Heat the extra virgin olive oil in a medium non-stick skillet over medium-high heat.
Place the cod in the skillet and sear for 3 to 4 minutes until a golden crust forms.
Flip the fillet carefully and cook for another 3 minutes until the fish is opaque and flakes easily with a fork.
While the fish cooks, place the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.
Remove the broccoli from the steamer and toss with minced garlic and fresh lemon juice.
Plate the seared cod over the bed of steamed broccoli and garnish with an extra lemon wedge.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes