Pan-Seared Cod with Quinoa and Roasted Broccoli
Crispy pan-seared white fish fillet served over fluffy quinoa with roasted broccoli florets and a light lemon-herb sauce
Pan-Seared Cod with Quinoa and Roasted Broccoli is a dinner recipe ready in about 40 minutes. Each serving has approximately 1021 kcal, 78g protein, 118g carbs, 29g fat. It fits a high-protein diet.
Preheat oven to 200°C (400°F)
Rinse quinoa and cook in vegetable broth according to package directions (about 15 minutes), then fluff with a fork
Toss broccoli florets with 8ml olive oil, salt, and pepper, spread on a baking sheet, and roast for 15-18 minutes until tender and slightly charred
Pat cod fillets dry with paper towels and season both sides with salt and pepper
Heat remaining 10ml olive oil in a large skillet over medium-high heat
Sear cod fillets for 3-4 minutes per side until golden and cooked through (internal temperature 63°C/145°F)
Remove cod and set aside
In the same skillet, add minced garlic and cook for 30 seconds until fragrant
Add white wine and lemon juice, scraping up any browned bits from the pan
Add fresh thyme and simmer for 2 minutes to create a light sauce
Plate the quinoa, top with roasted broccoli and cod fillet, then drizzle with the lemon-herb sauce
Garnish with fresh lemon slices