Seared Cod with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Enjoy a light and flavorful plate featuring perfectly seared cod paired with vibrant steamed broccoli and a creamy cauliflower mash, accentuated with a drizzle of olive oil and a hint of lemon. Each bite delivers delicate flavors and a satisfying nutrient balance, making it an ideal dinner for those seeking clean, protein-rich nourishment.

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NUTRITION

241kcal
Protein
35.6g
Fat
6.6g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Broccoli Florets

1 cup Cauliflower (mashed)

3 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Black Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it turns opaque and flakes easily with a fork.

  • 4

    While the cod is cooking, steam the broccoli florets until they are tender yet crisp, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam cauliflower florets until very soft, then blend or mash with 1 teaspoon of olive oil, lemon juice, a pinch of salt, and pepper until smooth.

  • 6

    Plate the seared cod alongside the steamed broccoli and a generous serving of cauliflower mash, then drizzle the remaining teaspoon of olive oil over the top for extra flavor.

  • 7

    Serve immediately and enjoy your nutrient-packed, delicious dinner.

Seared Cod with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Enjoy a light and flavorful plate featuring perfectly seared cod paired with vibrant steamed broccoli and a creamy cauliflower mash, accentuated with a drizzle of olive oil and a hint of lemon. Each bite delivers delicate flavors and a satisfying nutrient balance, making it an ideal dinner for those seeking clean, protein-rich nourishment.

NUTRITION

241kcal
Protein
35.6g
Fat
6.6g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Broccoli Florets

1 cup Cauliflower (mashed)

3 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Black Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the cod fillet for about 3-4 minutes on each side until it turns opaque and flakes easily with a fork.

  • 4

    While the cod is cooking, steam the broccoli florets until they are tender yet crisp, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam cauliflower florets until very soft, then blend or mash with 1 teaspoon of olive oil, lemon juice, a pinch of salt, and pepper until smooth.

  • 6

    Plate the seared cod alongside the steamed broccoli and a generous serving of cauliflower mash, then drizzle the remaining teaspoon of olive oil over the top for extra flavor.

  • 7

    Serve immediately and enjoy your nutrient-packed, delicious dinner.