Seared Cod with Garlic Green Beans and Lentil 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 Lentil Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Lentil Mash

Enjoy a beautifully balanced pescatarian dinner featuring a perfectly seared cod fillet paired with garlicky green beans and a creamy lentil mash. The tender cod is enhanced with a citrusy finish, while the green beans are quickly sautéed in olive oil and garlic to lock in flavor. The hearty lentil mash provides a robust texture, making this meal both satisfying and visually appealing.

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NUTRITION

506kcal
Protein
46.3g
Fat
22.8g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1/2 cup Cooked Lentils

1.5 tablespoons Extra Virgin Olive Oil

1 clove Garlic

1 lemon wedge

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat half of the olive oil in a non-stick skillet over medium-high heat. Sear the cod fillet for about 3 minutes on each side, or until the fish is opaque and lightly golden. Squeeze a lemon wedge over the top during the final minute of cooking.

  • 3

    In another pan, heat the remaining olive oil on medium heat. Add the minced garlic and sauté briefly until fragrant, then add the green beans. Sauté for about 4-5 minutes until the green beans are tender-crisp, seasoning with a pinch of salt.

  • 4

    For the lentil mash, warm the cooked lentils in a small saucepan. Lightly mash them using a fork, incorporating a small drizzle of olive oil and a pinch of salt and pepper to enhance the flavor.

  • 5

    Plate the seared cod alongside a serving of garlicky green beans and a generous scoop of lentil mash. Enjoy this nutrient-rich meal with a burst of lemon for added brightness.

Seared Cod with Garlic Green Beans and Lentil 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 Lentil Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Lentil Mash

Enjoy a beautifully balanced pescatarian dinner featuring a perfectly seared cod fillet paired with garlicky green beans and a creamy lentil mash. The tender cod is enhanced with a citrusy finish, while the green beans are quickly sautéed in olive oil and garlic to lock in flavor. The hearty lentil mash provides a robust texture, making this meal both satisfying and visually appealing.

NUTRITION

506kcal
Protein
46.3g
Fat
22.8g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1/2 cup Cooked Lentils

1.5 tablespoons Extra Virgin Olive Oil

1 clove Garlic

1 lemon wedge

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat half of the olive oil in a non-stick skillet over medium-high heat. Sear the cod fillet for about 3 minutes on each side, or until the fish is opaque and lightly golden. Squeeze a lemon wedge over the top during the final minute of cooking.

  • 3

    In another pan, heat the remaining olive oil on medium heat. Add the minced garlic and sauté briefly until fragrant, then add the green beans. Sauté for about 4-5 minutes until the green beans are tender-crisp, seasoning with a pinch of salt.

  • 4

    For the lentil mash, warm the cooked lentils in a small saucepan. Lightly mash them using a fork, incorporating a small drizzle of olive oil and a pinch of salt and pepper to enhance the flavor.

  • 5

    Plate the seared cod alongside a serving of garlicky green beans and a generous scoop of lentil mash. Enjoy this nutrient-rich meal with a burst of lemon for added brightness.