Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

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

Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

Enjoy a savory dinner featuring a beautifully pan-seared cod fillet, paired with tender roasted broccoli and silky cauliflower mash. This dish is high in protein, lower in carbohydrates, and balanced with healthy fats for a satisfying meal. The cod is lightly seasoned with lemon and spices, while the roasted broccoli offers a slight crunch and the cauliflower mash is enriched with olive oil, making every bite both nutritious and delicious.

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NUTRITION

468kcal
Protein
66g
Fat
16.6g
Carbs
14.3g

SERVINGS

1 serving

INGREDIENTS

12 oz Atlantic Cod Fillet (340g)

1 cup Broccoli (91g)

1 cup Cauliflower (107g), cooked

1 tbsp Extra Virgin Olive Oil (14g)

1 Lemon wedge

Salt and Pepper to taste

1 tsp Garlic Powder

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PREPARATION

  • 1

    Preheat your oven to 425°F for roasting the broccoli.

  • 2

    Toss the broccoli with a pinch of salt, pepper, and half the garlic powder. Spread on a baking sheet and roast for 15-20 minutes until the edges are slightly crispy.

  • 3

    For the cauliflower mash, steam or boil the cauliflower until tender. Drain and mash it with the extra virgin olive oil, remaining garlic powder, and a pinch of salt and pepper until smooth and creamy.

  • 4

    Season the cod fillet with salt, pepper, and a squeeze of lemon.

  • 5

    Heat a non-stick skillet over medium-high heat. Add a light drizzle of olive oil, then place the cod fillet in the pan. Sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the seared cod alongside the roasted broccoli and a generous helping of cauliflower mash. Garnish with a lemon wedge and enjoy your high-protein, low-carb dinner.

Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

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

Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Cauliflower Mash

Enjoy a savory dinner featuring a beautifully pan-seared cod fillet, paired with tender roasted broccoli and silky cauliflower mash. This dish is high in protein, lower in carbohydrates, and balanced with healthy fats for a satisfying meal. The cod is lightly seasoned with lemon and spices, while the roasted broccoli offers a slight crunch and the cauliflower mash is enriched with olive oil, making every bite both nutritious and delicious.

NUTRITION

468kcal
Protein
66g
Fat
16.6g
Carbs
14.3g

SERVINGS

1 serving

INGREDIENTS

12 oz Atlantic Cod Fillet (340g)

1 cup Broccoli (91g)

1 cup Cauliflower (107g), cooked

1 tbsp Extra Virgin Olive Oil (14g)

1 Lemon wedge

Salt and Pepper to taste

1 tsp Garlic Powder

PREPARATION

  • 1

    Preheat your oven to 425°F for roasting the broccoli.

  • 2

    Toss the broccoli with a pinch of salt, pepper, and half the garlic powder. Spread on a baking sheet and roast for 15-20 minutes until the edges are slightly crispy.

  • 3

    For the cauliflower mash, steam or boil the cauliflower until tender. Drain and mash it with the extra virgin olive oil, remaining garlic powder, and a pinch of salt and pepper until smooth and creamy.

  • 4

    Season the cod fillet with salt, pepper, and a squeeze of lemon.

  • 5

    Heat a non-stick skillet over medium-high heat. Add a light drizzle of olive oil, then place the cod fillet in the pan. Sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the seared cod alongside the roasted broccoli and a generous helping of cauliflower mash. Garnish with a lemon wedge and enjoy your high-protein, low-carb dinner.