Seared Cod with Garlic 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 Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Enjoy a light, flavorful dinner featuring perfectly seared cod paired with crisp garlic green beans and a creamy cauliflower mash. This dish balances delicate seafood with vibrant vegetables, enhanced by a hint of garlic and olive oil for richness.

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NUTRITION

304kcal
Protein
35.2g
Fat
10.7g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1.5 cups Cauliflower

1 tsp Olive Oil (for green beans)

1 tsp Olive Oil (for cauliflower mash)

1 Garlic Clove

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil. Once hot, add the cod fillet and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, steam or blanch the green beans until tender-crisp, about 4-5 minutes. In a separate pan, heat the remaining olive oil over medium heat and sauté minced garlic for about 30 seconds, then toss in the green beans to coat evenly with the garlic oil.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, approximately 8-10 minutes. Transfer them to a bowl and mash with a fork or immersion blender, adding a pinch of salt, pepper, and if desired a little of the sautéed garlic for extra flavor.

  • 5

    Plate the seared cod alongside a serving of garlic green beans and a generous scoop of cauliflower mash. Serve immediately while warm.

Seared Cod with Garlic 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 Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Enjoy a light, flavorful dinner featuring perfectly seared cod paired with crisp garlic green beans and a creamy cauliflower mash. This dish balances delicate seafood with vibrant vegetables, enhanced by a hint of garlic and olive oil for richness.

NUTRITION

304kcal
Protein
35.2g
Fat
10.7g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1.5 cups Cauliflower

1 tsp Olive Oil (for green beans)

1 tsp Olive Oil (for cauliflower mash)

1 Garlic Clove

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil. Once hot, add the cod fillet and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, steam or blanch the green beans until tender-crisp, about 4-5 minutes. In a separate pan, heat the remaining olive oil over medium heat and sauté minced garlic for about 30 seconds, then toss in the green beans to coat evenly with the garlic oil.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, approximately 8-10 minutes. Transfer them to a bowl and mash with a fork or immersion blender, adding a pinch of salt, pepper, and if desired a little of the sautéed garlic for extra flavor.

  • 5

    Plate the seared cod alongside a serving of garlic green beans and a generous scoop of cauliflower mash. Serve immediately while warm.