Seared Cod with Steamed Asparagus and Cauliflower Mash

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

Seared Cod with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a light and flavorful dinner featuring perfectly seared cod paired with crisp steamed asparagus and a creamy cauliflower mash enriched with a touch of Greek yogurt and olive oil. This dish provides a balanced blend of lean protein and vibrant vegetables, finished with a hint of lemon and butter for extra flavor.

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NUTRITION

326kcal
Protein
49.8g
Fat
10.3g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

6 Asparagus Spears

1 cup Cauliflower Florets

2 tbsp Nonfat Greek Yogurt

1 tsp Olive Oil

1 tsp Unsalted Butter

Salt and Pepper (to taste)

1 Lemon Wedge

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PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a nonstick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for about 3-4 minutes per side until a golden crust forms and the fish is cooked through.

  • 4

    While the cod is cooking, steam the asparagus in a steamer basket over boiling water for about 4-5 minutes until tender but still crisp.

  • 5

    In a separate pot, steam the cauliflower florets for 8-10 minutes until soft.

  • 6

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt and unsalted butter, then blend until smooth, adding a pinch of salt and pepper to taste.

  • 7

    Plate the seared cod with the steamed asparagus on the side and top or serve alongside a generous scoop of cauliflower mash.

  • 8

    Finish with a squeeze of fresh lemon juice over the cod for a bright, zesty flavor.

Seared Cod with Steamed Asparagus and Cauliflower Mash

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

Seared Cod with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a light and flavorful dinner featuring perfectly seared cod paired with crisp steamed asparagus and a creamy cauliflower mash enriched with a touch of Greek yogurt and olive oil. This dish provides a balanced blend of lean protein and vibrant vegetables, finished with a hint of lemon and butter for extra flavor.

NUTRITION

326kcal
Protein
49.8g
Fat
10.3g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

6 Asparagus Spears

1 cup Cauliflower Florets

2 tbsp Nonfat Greek Yogurt

1 tsp Olive Oil

1 tsp Unsalted Butter

Salt and Pepper (to taste)

1 Lemon Wedge

PREPARATION

  • 1

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

  • 2

    Heat the olive oil in a nonstick skillet over medium-high heat until shimmering.

  • 3

    Place the cod in the skillet and sear for about 3-4 minutes per side until a golden crust forms and the fish is cooked through.

  • 4

    While the cod is cooking, steam the asparagus in a steamer basket over boiling water for about 4-5 minutes until tender but still crisp.

  • 5

    In a separate pot, steam the cauliflower florets for 8-10 minutes until soft.

  • 6

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt and unsalted butter, then blend until smooth, adding a pinch of salt and pepper to taste.

  • 7

    Plate the seared cod with the steamed asparagus on the side and top or serve alongside a generous scoop of cauliflower mash.

  • 8

    Finish with a squeeze of fresh lemon juice over the cod for a bright, zesty flavor.