Seared Cod with Roasted Broccoli and Garlic Mash

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

Seared Cod with Roasted Broccoli and Garlic Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Garlic Mash

Delight in this elegantly balanced seafood dinner featuring tender, perfectly seared cod paired with crispy roasted broccoli and a velvety garlic-infused potato mash. The subtle flavors come together in a harmonious blend, offering a satisfying and wholesome meal that's as nourishing as it is delicious.

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NUTRITION

394kcal
Protein
36g
Fat
7.3g
Carbs
48g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

150 grams Broccoli

150 grams Potatoes (for mash)

1 teaspoon Extra Virgin Olive Oil

1 clove Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) for the roasted broccoli.

  • 2

    Toss the broccoli with olive oil, salt, and pepper, then spread evenly on a baking sheet. Roast for about 15-20 minutes until the edges are slightly crispy.

  • 3

    Meanwhile, peel (if desired) and chop the potatoes into evenly sized pieces. Boil in salted water until tender, about 15 minutes.

  • 4

    In a small pan, lightly sauté the garlic in a tiny drop of olive oil just until fragrant. Add the sautéed garlic to the drained potatoes along with a pinch of salt and pepper, then mash until smooth.

  • 5

    Season the cod fillet with salt and pepper. Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until it reaches an opaque center.

  • 6

    Plate the seared cod alongside a serving of roasted broccoli and a generous scoop of garlic mash. Serve immediately.

Seared Cod with Roasted Broccoli and Garlic Mash

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

Seared Cod with Roasted Broccoli and Garlic Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Garlic Mash

Delight in this elegantly balanced seafood dinner featuring tender, perfectly seared cod paired with crispy roasted broccoli and a velvety garlic-infused potato mash. The subtle flavors come together in a harmonious blend, offering a satisfying and wholesome meal that's as nourishing as it is delicious.

NUTRITION

394kcal
Protein
36g
Fat
7.3g
Carbs
48g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

150 grams Broccoli

150 grams Potatoes (for mash)

1 teaspoon Extra Virgin Olive Oil

1 clove Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) for the roasted broccoli.

  • 2

    Toss the broccoli with olive oil, salt, and pepper, then spread evenly on a baking sheet. Roast for about 15-20 minutes until the edges are slightly crispy.

  • 3

    Meanwhile, peel (if desired) and chop the potatoes into evenly sized pieces. Boil in salted water until tender, about 15 minutes.

  • 4

    In a small pan, lightly sauté the garlic in a tiny drop of olive oil just until fragrant. Add the sautéed garlic to the drained potatoes along with a pinch of salt and pepper, then mash until smooth.

  • 5

    Season the cod fillet with salt and pepper. Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until it reaches an opaque center.

  • 6

    Plate the seared cod alongside a serving of roasted broccoli and a generous scoop of garlic mash. Serve immediately.