Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

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

Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

Enjoy a light yet satisfying dinner featuring a perfectly seared white fish fillet accented with zesty lemon and fresh herbs, served alongside tender asparagus and a creamy sweet potato mash whipped up with a touch of nonfat Greek yogurt. This dish combines bright citrus notes with the natural sweetness of the mash, resulting in a balanced plate that fuels your body and delights your palate.

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NUTRITION

495kcal
Protein
42.2g
Fat
24.7g
Carbs
28.2g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 small Sweet Potato

6 spears Asparagus (1 bunch)

2 tbsp Nonfat Greek Yogurt

2 tsp Olive Oil (for searing)

1 tbsp Olive Oil (for finishing)

1 tbsp Lemon Juice

2 tbsp Fresh Herbs (Parsley & Dill)

1 clove Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper. In a small bowl, combine lemon juice, chopped fresh herbs, and minced garlic.

  • 2

    Heat 2 teaspoons of olive oil in a skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes on each side until golden and just cooked through.

  • 3

    Meanwhile, peel and cube the sweet potato. Boil in a small pot until tender, about 10-12 minutes.

  • 4

    Drain the sweet potatoes and mash them with 2 tablespoons of nonfat Greek yogurt and 1 tablespoon of olive oil. Season with salt and pepper to taste.

  • 5

    Lightly sauté the asparagus in a non-stick pan or steam them until they are crisp-tender, about 3-4 minutes. Then toss with a little of the lemon-herb mixture.

  • 6

    Plate the seared cod alongside a serving of sweet potato mash and a portion of lemon herb asparagus. Drizzle any remaining lemon-herb sauce over the fish for an added burst of flavor.

Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

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

Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Lemon Herb Asparagus and Sweet Potato Mash

Enjoy a light yet satisfying dinner featuring a perfectly seared white fish fillet accented with zesty lemon and fresh herbs, served alongside tender asparagus and a creamy sweet potato mash whipped up with a touch of nonfat Greek yogurt. This dish combines bright citrus notes with the natural sweetness of the mash, resulting in a balanced plate that fuels your body and delights your palate.

NUTRITION

495kcal
Protein
42.2g
Fat
24.7g
Carbs
28.2g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 small Sweet Potato

6 spears Asparagus (1 bunch)

2 tbsp Nonfat Greek Yogurt

2 tsp Olive Oil (for searing)

1 tbsp Olive Oil (for finishing)

1 tbsp Lemon Juice

2 tbsp Fresh Herbs (Parsley & Dill)

1 clove Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt and pepper. In a small bowl, combine lemon juice, chopped fresh herbs, and minced garlic.

  • 2

    Heat 2 teaspoons of olive oil in a skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes on each side until golden and just cooked through.

  • 3

    Meanwhile, peel and cube the sweet potato. Boil in a small pot until tender, about 10-12 minutes.

  • 4

    Drain the sweet potatoes and mash them with 2 tablespoons of nonfat Greek yogurt and 1 tablespoon of olive oil. Season with salt and pepper to taste.

  • 5

    Lightly sauté the asparagus in a non-stick pan or steam them until they are crisp-tender, about 3-4 minutes. Then toss with a little of the lemon-herb mixture.

  • 6

    Plate the seared cod alongside a serving of sweet potato mash and a portion of lemon herb asparagus. Drizzle any remaining lemon-herb sauce over the fish for an added burst of flavor.