Seared Cod with Steamed Green Beans and Mashed Cauliflower

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

Seared Cod with Steamed Green Beans and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet paired with vibrant steamed green beans and a creamy, flavorful mashed cauliflower enhanced with a touch of tangy nonfat Greek yogurt and extra virgin olive oil.

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NUTRITION

424kcal
Protein
41g
Fat
22.6g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1 tbsp Olive Oil (for searing)

1/2 tbsp Olive Oil (for mash)

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PREPARATION

  • 1

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

  • 2

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

  • 3

    Sear the cod fillet for about 3-4 minutes per side until golden-brown and just opaque in the center.

  • 4

    Meanwhile, steam the green beans in a steamer basket over boiling water for about 4-5 minutes until tender-crisp.

  • 5

    Cut the cauliflower into florets and boil or steam until very tender, approximately 8-10 minutes.

  • 6

    Drain the cauliflower and transfer it to a bowl. Add the nonfat Greek yogurt and 1/2 tablespoon of olive oil, then mash until smooth and creamy. Season with a pinch of salt and pepper to taste.

  • 7

    Plate the seared cod alongside the steamed green beans and a generous serving of mashed cauliflower. Enjoy your balanced dinner!

Seared Cod with Steamed Green Beans and Mashed Cauliflower

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

Seared Cod with Steamed Green Beans and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet paired with vibrant steamed green beans and a creamy, flavorful mashed cauliflower enhanced with a touch of tangy nonfat Greek yogurt and extra virgin olive oil.

NUTRITION

424kcal
Protein
41g
Fat
22.6g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1 tbsp Olive Oil (for searing)

1/2 tbsp Olive Oil (for mash)

PREPARATION

  • 1

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

  • 2

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

  • 3

    Sear the cod fillet for about 3-4 minutes per side until golden-brown and just opaque in the center.

  • 4

    Meanwhile, steam the green beans in a steamer basket over boiling water for about 4-5 minutes until tender-crisp.

  • 5

    Cut the cauliflower into florets and boil or steam until very tender, approximately 8-10 minutes.

  • 6

    Drain the cauliflower and transfer it to a bowl. Add the nonfat Greek yogurt and 1/2 tablespoon of olive oil, then mash until smooth and creamy. Season with a pinch of salt and pepper to taste.

  • 7

    Plate the seared cod alongside the steamed green beans and a generous serving of mashed cauliflower. Enjoy your balanced dinner!