Baked Cod with Garlic Green Beans and Mashed Cauliflower

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

Baked Cod with Garlic Green Beans and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Baked Cod with Garlic Green Beans and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring a perfectly baked cod fillet, paired with crisp garlic green beans and creamy mashed cauliflower enriched with a touch of Greek yogurt and olive oil. This dish strikes a balance between lean protein and vibrant vegetables, offering a flavorful, well-rounded meal.

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NUTRITION

384kcal
Protein
47.3g
Fat
19.1g
Carbs
18.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Green Beans

1 tsp Olive Oil (for green beans)

1 cup Cauliflower Florets

1 tbsp Olive Oil (for mashed cauliflower)

1/4 cup Plain Non-Fat Greek Yogurt

2 cloves Garlic

1 Lemon wedge

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F. Line a baking sheet with parchment paper.

  • 2

    Place the cod fillet on the baking sheet. Squeeze a lemon wedge over the fish, and season with minced garlic (use one clove), salt, and pepper.

  • 3

    Bake the cod in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 4

    While the cod is baking, prepare the garlic green beans. In a skillet over medium heat, add 1 teaspoon olive oil and the remaining minced garlic. Sauté for 30 seconds until fragrant, then add the green beans. Sauté for 5-7 minutes until tender-crisp, seasoning with salt and pepper.

  • 5

    For the mashed cauliflower, steam the cauliflower florets until soft (about 8-10 minutes). Transfer to a bowl and add 1 tablespoon olive oil and 1/4 cup plain non-fat Greek yogurt. Season with salt, pepper, and if desired, a small amount of garlic (either roasted or from the remaining clove) for extra flavor. Mash until smooth and creamy.

  • 6

    Plate the baked cod alongside the garlic green beans and a generous serving of mashed cauliflower. Serve immediately and enjoy a well-balanced dinner.

Baked Cod with Garlic Green Beans and Mashed Cauliflower

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

Baked Cod with Garlic Green Beans and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Baked Cod with Garlic Green Beans and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring a perfectly baked cod fillet, paired with crisp garlic green beans and creamy mashed cauliflower enriched with a touch of Greek yogurt and olive oil. This dish strikes a balance between lean protein and vibrant vegetables, offering a flavorful, well-rounded meal.

NUTRITION

384kcal
Protein
47.3g
Fat
19.1g
Carbs
18.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Green Beans

1 tsp Olive Oil (for green beans)

1 cup Cauliflower Florets

1 tbsp Olive Oil (for mashed cauliflower)

1/4 cup Plain Non-Fat Greek Yogurt

2 cloves Garlic

1 Lemon wedge

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F. Line a baking sheet with parchment paper.

  • 2

    Place the cod fillet on the baking sheet. Squeeze a lemon wedge over the fish, and season with minced garlic (use one clove), salt, and pepper.

  • 3

    Bake the cod in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 4

    While the cod is baking, prepare the garlic green beans. In a skillet over medium heat, add 1 teaspoon olive oil and the remaining minced garlic. Sauté for 30 seconds until fragrant, then add the green beans. Sauté for 5-7 minutes until tender-crisp, seasoning with salt and pepper.

  • 5

    For the mashed cauliflower, steam the cauliflower florets until soft (about 8-10 minutes). Transfer to a bowl and add 1 tablespoon olive oil and 1/4 cup plain non-fat Greek yogurt. Season with salt, pepper, and if desired, a small amount of garlic (either roasted or from the remaining clove) for extra flavor. Mash until smooth and creamy.

  • 6

    Plate the baked cod alongside the garlic green beans and a generous serving of mashed cauliflower. Serve immediately and enjoy a well-balanced dinner.