Seared Cod Fillet 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 Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

Savor a perfectly seared cod fillet paired with tender roasted asparagus and a creamy cauliflower mash enriched with a dollop of nonfat Greek yogurt. This dish boasts a clean, fresh flavor profile with a light olive oil finish, delivering both satisfying texture and balanced nutrition that's ideal for a lean dinner.

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NUTRITION

354kcal
Protein
51g
Fat
10.3g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Asparagus

1 tsp Olive Oil (for asparagus)

1 cup Cauliflower

1 tsp Olive Oil (for mash)

1/2 cup Nonfat Greek Yogurt

Salt (pinch)

Black Pepper (pinch)

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus with 1 teaspoon olive oil, salt, and black pepper. Spread them evenly on a baking sheet.

  • 3

    Roast the asparagus in the preheated oven for about 12-15 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, cut the cauliflower into florets and steam or boil until soft, about 8-10 minutes.

  • 5

    Drain the cauliflower and blend or mash it with 1 teaspoon olive oil, a pinch of salt and pepper, and mix in the nonfat Greek yogurt until smooth and creamy.

  • 6

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

  • 7

    Heat a non-stick skillet over medium-high heat. Sear the cod fillet for about 3-4 minutes per side, depending on thickness, until the fish is opaque and flakes easily.

  • 8

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

Seared Cod Fillet 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 Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

Savor a perfectly seared cod fillet paired with tender roasted asparagus and a creamy cauliflower mash enriched with a dollop of nonfat Greek yogurt. This dish boasts a clean, fresh flavor profile with a light olive oil finish, delivering both satisfying texture and balanced nutrition that's ideal for a lean dinner.

NUTRITION

354kcal
Protein
51g
Fat
10.3g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1 cup Asparagus

1 tsp Olive Oil (for asparagus)

1 cup Cauliflower

1 tsp Olive Oil (for mash)

1/2 cup Nonfat Greek Yogurt

Salt (pinch)

Black Pepper (pinch)

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus with 1 teaspoon olive oil, salt, and black pepper. Spread them evenly on a baking sheet.

  • 3

    Roast the asparagus in the preheated oven for about 12-15 minutes until tender and slightly caramelized.

  • 4

    Meanwhile, cut the cauliflower into florets and steam or boil until soft, about 8-10 minutes.

  • 5

    Drain the cauliflower and blend or mash it with 1 teaspoon olive oil, a pinch of salt and pepper, and mix in the nonfat Greek yogurt until smooth and creamy.

  • 6

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

  • 7

    Heat a non-stick skillet over medium-high heat. Sear the cod fillet for about 3-4 minutes per side, depending on thickness, until the fish is opaque and flakes easily.

  • 8

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