Seared Cod with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a delicate plate of seared cod, perfectly cooked to a light golden finish, paired with crisp steamed asparagus and a creamy cauliflower mash enriched with a touch of tangy Greek yogurt and olive oil. This vibrant dish is designed to offer a light, balanced dinner with textures and flavors that harmonize beautifully on your palate.

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NUTRITION

320kcal
Protein
37.8g
Fat
13g
Carbs
19.4g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Asparagus

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

2.5 tsp Olive Oil

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PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until it develops a light golden crust and is just opaque in the center.

  • 3

    While the fish cooks, steam the asparagus until tender yet crisp, about 4-5 minutes.

  • 4

    For the cauliflower mash, steam or boil the cauliflower until very tender (about 8-10 minutes). Drain thoroughly.

  • 5

    Transfer the cooked cauliflower to a blender or food processor, and add the nonfat Greek yogurt and olive oil. Blend until smooth and creamy. Season with salt and pepper to taste.

  • 6

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

Seared Cod with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a delicate plate of seared cod, perfectly cooked to a light golden finish, paired with crisp steamed asparagus and a creamy cauliflower mash enriched with a touch of tangy Greek yogurt and olive oil. This vibrant dish is designed to offer a light, balanced dinner with textures and flavors that harmonize beautifully on your palate.

NUTRITION

320kcal
Protein
37.8g
Fat
13g
Carbs
19.4g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

1 cup Asparagus

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

2.5 tsp Olive Oil

PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until it develops a light golden crust and is just opaque in the center.

  • 3

    While the fish cooks, steam the asparagus until tender yet crisp, about 4-5 minutes.

  • 4

    For the cauliflower mash, steam or boil the cauliflower until very tender (about 8-10 minutes). Drain thoroughly.

  • 5

    Transfer the cooked cauliflower to a blender or food processor, and add the nonfat Greek yogurt and olive oil. Blend until smooth and creamy. Season with salt and pepper to taste.

  • 6

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