Seared Cod with Roasted Asparagus and Cauliflower Mash

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Delight in a light and flavorful dinner featuring a perfectly seared cod fillet seasoned to perfection, accompanied by tender roasted asparagus and a creamy, velvety cauliflower mash enriched with nonfat Greek yogurt. This balanced meal is designed to be low in fat and sugar, yet high in protein, offering a satisfying combination of textures and tastes.

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NUTRITION

433kcal
Protein
49.3g
Fat
19.7g
Carbs
13.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 tsp Olive Oil (for searing)

1 cup Asparagus

1 tsp Olive Oil (for asparagus)

1 cup Cauliflower

1/2 cup Nonfat Greek Yogurt

1/4 cup Unsweetened Almond Milk

2 tsp Olive Oil (for cauliflower mash)

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking tray with parchment paper.

  • 2

    Toss the asparagus with 1 teaspoon of olive oil, salt, and pepper. Spread them evenly on the baking tray.

  • 3

    Roast the asparagus in the oven for about 12-15 minutes until tender and lightly charred.

  • 4

    Meanwhile, steam or boil the cauliflower florets until very tender, about 10 minutes.

  • 5

    In a blender or food processor, combine the steamed cauliflower, nonfat Greek yogurt, unsweetened almond milk, and 2 teaspoons of olive oil. Blend until smooth and creamy. Season with salt and pepper to taste.

  • 6

    Pat the cod fillet dry with a paper towel. Season both sides with salt and pepper.

  • 7

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil. Sear the cod fillet for about 3-4 minutes on each side until a golden crust forms and the fish is opaque in the center.

  • 8

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Delight in a light and flavorful dinner featuring a perfectly seared cod fillet seasoned to perfection, accompanied by tender roasted asparagus and a creamy, velvety cauliflower mash enriched with nonfat Greek yogurt. This balanced meal is designed to be low in fat and sugar, yet high in protein, offering a satisfying combination of textures and tastes.

NUTRITION

433kcal
Protein
49.3g
Fat
19.7g
Carbs
13.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 tsp Olive Oil (for searing)

1 cup Asparagus

1 tsp Olive Oil (for asparagus)

1 cup Cauliflower

1/2 cup Nonfat Greek Yogurt

1/4 cup Unsweetened Almond Milk

2 tsp Olive Oil (for cauliflower mash)

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking tray with parchment paper.

  • 2

    Toss the asparagus with 1 teaspoon of olive oil, salt, and pepper. Spread them evenly on the baking tray.

  • 3

    Roast the asparagus in the oven for about 12-15 minutes until tender and lightly charred.

  • 4

    Meanwhile, steam or boil the cauliflower florets until very tender, about 10 minutes.

  • 5

    In a blender or food processor, combine the steamed cauliflower, nonfat Greek yogurt, unsweetened almond milk, and 2 teaspoons of olive oil. Blend until smooth and creamy. Season with salt and pepper to taste.

  • 6

    Pat the cod fillet dry with a paper towel. Season both sides with salt and pepper.

  • 7

    Heat a non-stick skillet over medium-high heat and add 1 teaspoon of olive oil. Sear the cod fillet for about 3-4 minutes on each side until a golden crust forms and the fish is opaque in the center.

  • 8

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