Seared Cod with Steamed 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 Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Enjoy a light and satisfying dinner featuring tender, pan-seared cod paired with crisp steamed green beans and a creamy cauliflower mash enriched with olive oil and a touch of nonfat Greek yogurt. This dish delivers a balance of delicate flavors and textures, perfect for a clean eating plan.

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NUTRITION

367kcal
Protein
45g
Fat
15.5g
Carbs
18.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 tbsp Olive Oil

1/4 cup Nonfat Greek Yogurt

1/2 tsp Salt

1/4 tsp Black Pepper

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PREPARATION

  • 1

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

  • 2

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

  • 3

    Meanwhile, steam the green beans until tender-crisp, about 5-6 minutes.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, approximately 8-10 minutes.

  • 5

    Place the steamed cauliflower in a blender or food processor along with olive oil, nonfat Greek yogurt, a pinch of salt and pepper, and blend until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed green beans and a generous spoonful of cauliflower mash. Serve warm and enjoy!

Seared Cod with Steamed 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 Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Enjoy a light and satisfying dinner featuring tender, pan-seared cod paired with crisp steamed green beans and a creamy cauliflower mash enriched with olive oil and a touch of nonfat Greek yogurt. This dish delivers a balance of delicate flavors and textures, perfect for a clean eating plan.

NUTRITION

367kcal
Protein
45g
Fat
15.5g
Carbs
18.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1 tbsp Olive Oil

1/4 cup Nonfat Greek Yogurt

1/2 tsp Salt

1/4 tsp Black Pepper

PREPARATION

  • 1

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

  • 2

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

  • 3

    Meanwhile, steam the green beans until tender-crisp, about 5-6 minutes.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, approximately 8-10 minutes.

  • 5

    Place the steamed cauliflower in a blender or food processor along with olive oil, nonfat Greek yogurt, a pinch of salt and pepper, and blend until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed green beans and a generous spoonful of cauliflower mash. Serve warm and enjoy!