Seared Cod with Garlic Green Beans and Cauliflower Mash

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

Seared Cod with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Savor the delicate flavors of seared cod paired with garlicky green beans and a silky cauliflower mash. This light yet satisfying dinner delights the palate with tender, flaky fish, crisp green beans sautéed with aromatic garlic, and a creamy, low-carb mash that perfectly balances the plate.

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NUTRITION

281kcal
Protein
36.2g
Fat
10g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 clove Garlic

1 tsp Olive Oil (for cod)

1 tsp Olive Oil (for green beans)

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the cauliflower florets until tender. Once soft, blend them with a pinch of salt and the garlic clove (minced) to create a creamy mash.

  • 4

    In a separate pan, heat 1 teaspoon of olive oil over medium heat. Sauté the green beans along with a minced garlic clove (if desired extra garlic flavor) until they are crisp-tender, about 4-5 minutes.

  • 5

    Plate the cod fillet alongside a generous serving of garlic green beans and a smooth cauliflower mash. Serve immediately and enjoy your balanced, low-calorie dinner.

Seared Cod with Garlic Green Beans and Cauliflower Mash

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

Seared Cod with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Savor the delicate flavors of seared cod paired with garlicky green beans and a silky cauliflower mash. This light yet satisfying dinner delights the palate with tender, flaky fish, crisp green beans sautéed with aromatic garlic, and a creamy, low-carb mash that perfectly balances the plate.

NUTRITION

281kcal
Protein
36.2g
Fat
10g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 clove Garlic

1 tsp Olive Oil (for cod)

1 tsp Olive Oil (for green beans)

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the cauliflower florets until tender. Once soft, blend them with a pinch of salt and the garlic clove (minced) to create a creamy mash.

  • 4

    In a separate pan, heat 1 teaspoon of olive oil over medium heat. Sauté the green beans along with a minced garlic clove (if desired extra garlic flavor) until they are crisp-tender, about 4-5 minutes.

  • 5

    Plate the cod fillet alongside a generous serving of garlic green beans and a smooth cauliflower mash. Serve immediately and enjoy your balanced, low-calorie dinner.