Pan-Seared Cod with Brown Rice and Roasted Broccoli
Delicate pan-seared Atlantic cod fillet with nutty brown rice and roasted broccoli florets, finished with a drizzle of olive oil
Pan-Seared Cod with Brown Rice and Roasted Broccoli is a dinner recipe ready in about 40 minutes. Each serving has approximately 890 kcal, 77g protein, 96g carbs, 20g fat. It fits a high-protein diet.
Prepare the brown rice according to package directions if not already cooked
Preheat oven to 400°F (200°C)
Toss the broccoli florets with a light coating of olive oil, salt, and pepper
Spread broccoli on a baking sheet and roast for 12-15 minutes until tender and lightly charred
Pat the cod fillet dry and season with salt, pepper, and a squeeze of lemon juice
Heat a non-stick skillet over medium-high heat with a light coating of olive oil
Sear the cod for 4-5 minutes per side until cooked through and flaky
Plate the brown rice, top with the cod fillet, and arrange roasted broccoli on the side
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