Seared Cod with Garlic Green Beans and Mashed Cauliflower

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 Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Mashed Cauliflower

Savor the delicate flavors of seared cod paired with crisp garlic-infused green beans and creamy mashed cauliflower. This dish balances the light, flaky texture of cod with the satisfying crunch of green beans, rounded out by the rich, smooth mash enhanced with olive oil and garlic.

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NUTRITION

446kcal
Protein
46.2g
Fat
26g
Carbs
19g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 tbsp Olive Oil

2 tbsp Slivered Almonds

1 tsp Butter

2 cloves Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat dry the cod fillet and season it with salt and pepper.

  • 2

    Mince garlic cloves; set aside half for the mashed cauliflower and green beans, and the other half for the cod.

  • 3

    Heat a non-stick pan over medium-high heat, add the teaspoon of butter and a pinch of minced garlic, and sear the cod fillet for about 3-4 minutes per side until it is opaque and flakes easily.

  • 4

    Meanwhile, steam or blanch the green beans for about 3-4 minutes until tender yet crisp. Toss with the remaining garlic and slivered almonds.

  • 5

    For the mashed cauliflower, steam the cauliflower florets until soft, then transfer to a bowl, add 1 tablespoon of olive oil and a pinch of salt. Mash until creamy.

  • 6

    Plate the seared cod alongside a generous serving of garlic green beans and a portion of mashed cauliflower. Garnish with additional black pepper if desired and serve immediately.

Seared Cod with Garlic Green Beans and Mashed Cauliflower

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 Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Mashed Cauliflower

Savor the delicate flavors of seared cod paired with crisp garlic-infused green beans and creamy mashed cauliflower. This dish balances the light, flaky texture of cod with the satisfying crunch of green beans, rounded out by the rich, smooth mash enhanced with olive oil and garlic.

NUTRITION

446kcal
Protein
46.2g
Fat
26g
Carbs
19g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 tbsp Olive Oil

2 tbsp Slivered Almonds

1 tsp Butter

2 cloves Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Pat dry the cod fillet and season it with salt and pepper.

  • 2

    Mince garlic cloves; set aside half for the mashed cauliflower and green beans, and the other half for the cod.

  • 3

    Heat a non-stick pan over medium-high heat, add the teaspoon of butter and a pinch of minced garlic, and sear the cod fillet for about 3-4 minutes per side until it is opaque and flakes easily.

  • 4

    Meanwhile, steam or blanch the green beans for about 3-4 minutes until tender yet crisp. Toss with the remaining garlic and slivered almonds.

  • 5

    For the mashed cauliflower, steam the cauliflower florets until soft, then transfer to a bowl, add 1 tablespoon of olive oil and a pinch of salt. Mash until creamy.

  • 6

    Plate the seared cod alongside a generous serving of garlic green beans and a portion of mashed cauliflower. Garnish with additional black pepper if desired and serve immediately.