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

A light yet satisfying dinner featuring perfectly seared cod paired with vibrant steamed asparagus and a creamy cauliflower mash. The dish bursts with freshness from garlic and lemon, while maintaining a delicate balance of flavors and textures.

Try 7 days free, then $12.99 / mo.

NUTRITION

360kcal
Protein
37.3g
Fat
19.9g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Asparagus

1 cup Cauliflower

1 tbsp Olive Oil (for mash)

1 tsp Olive Oil (for searing)

1 Garlic Clove

1 Lemon Wedge

Salt and Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Start by preheating a non-stick skillet over medium-high heat with 1 tsp olive oil.

  • 2

    Season the cod fillet with salt and pepper on both sides.

  • 3

    Place the cod in the hot skillet and sear for about 3-4 minutes per side until a light golden crust forms and the fish flakes easily with a fork.

  • 4

    Meanwhile, prepare the asparagus by washing and trimming the woody ends. Steam the asparagus in a steamer basket over simmering water for about 4-5 minutes until tender yet crisp.

  • 5

    For the cauliflower mash, steam 1 cup of cauliflower along with a garlic clove until very tender (about 8-10 minutes). Transfer to a blender or use an immersion blender.

  • 6

    Add 1 tbsp olive oil to the steamed cauliflower and blend until smooth, seasoning with salt and pepper to taste.

  • 7

    Plate the seared cod alongside the steamed asparagus and a generous serving of cauliflower mash.

  • 8

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

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

A light yet satisfying dinner featuring perfectly seared cod paired with vibrant steamed asparagus and a creamy cauliflower mash. The dish bursts with freshness from garlic and lemon, while maintaining a delicate balance of flavors and textures.

NUTRITION

360kcal
Protein
37.3g
Fat
19.9g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Asparagus

1 cup Cauliflower

1 tbsp Olive Oil (for mash)

1 tsp Olive Oil (for searing)

1 Garlic Clove

1 Lemon Wedge

Salt and Pepper to taste

PREPARATION

  • 1

    Start by preheating a non-stick skillet over medium-high heat with 1 tsp olive oil.

  • 2

    Season the cod fillet with salt and pepper on both sides.

  • 3

    Place the cod in the hot skillet and sear for about 3-4 minutes per side until a light golden crust forms and the fish flakes easily with a fork.

  • 4

    Meanwhile, prepare the asparagus by washing and trimming the woody ends. Steam the asparagus in a steamer basket over simmering water for about 4-5 minutes until tender yet crisp.

  • 5

    For the cauliflower mash, steam 1 cup of cauliflower along with a garlic clove until very tender (about 8-10 minutes). Transfer to a blender or use an immersion blender.

  • 6

    Add 1 tbsp olive oil to the steamed cauliflower and blend until smooth, seasoning with salt and pepper to taste.

  • 7

    Plate the seared cod alongside the steamed asparagus and a generous serving of cauliflower mash.

  • 8

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