Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

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

Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

Savor a delicate seared cod fillet paired with tender steamed broccoli and a creamy garlic-infused cauliflower mash, drizzled with olive oil for a rich finish. This elegant plate is a perfect harmony of lean protein and vibrant vegetables, expertly balancing flavors and textures for a nourishing meal.

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NUTRITION

361kcal
Protein
41.9g
Fat
15.4g
Carbs
15g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1.5 cups Broccoli (130g)

1.5 cups Cauliflower (150g)

1 tbsp Olive Oil (13.5g)

1 clove Garlic

Salt & Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 3

    In a steamer or microwave-safe bowl, steam the broccoli until tender, approximately 4-5 minutes.

  • 4

    Meanwhile, break the cauliflower into florets and steam until soft, around 7-8 minutes.

  • 5

    In a blender or food processor, combine the steamed cauliflower, garlic, olive oil, a pinch of salt and pepper, and blend until smooth and creamy. Adjust seasoning as needed.

  • 6

    Plate the seared cod alongside the steamed broccoli and dollop a generous serving of garlic cauliflower mash. Serve immediately.

Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

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

Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Garlic Cauliflower Mash

Savor a delicate seared cod fillet paired with tender steamed broccoli and a creamy garlic-infused cauliflower mash, drizzled with olive oil for a rich finish. This elegant plate is a perfect harmony of lean protein and vibrant vegetables, expertly balancing flavors and textures for a nourishing meal.

NUTRITION

361kcal
Protein
41.9g
Fat
15.4g
Carbs
15g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1.5 cups Broccoli (130g)

1.5 cups Cauliflower (150g)

1 tbsp Olive Oil (13.5g)

1 clove Garlic

Salt & Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 3

    In a steamer or microwave-safe bowl, steam the broccoli until tender, approximately 4-5 minutes.

  • 4

    Meanwhile, break the cauliflower into florets and steam until soft, around 7-8 minutes.

  • 5

    In a blender or food processor, combine the steamed cauliflower, garlic, olive oil, a pinch of salt and pepper, and blend until smooth and creamy. Adjust seasoning as needed.

  • 6

    Plate the seared cod alongside the steamed broccoli and dollop a generous serving of garlic cauliflower mash. Serve immediately.