Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Enjoy a bright and balanced dinner featuring perfectly seared cod with a crisp exterior and tender interior, complemented by roasted asparagus spears and a creamy cauliflower mash enriched with a light dollop of nonfat Greek yogurt. Every bite delivers delicate flavors with plenty of protein to support your fitness goals.

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NUTRITION

365kcal
Protein
59g
Fat
6.5g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

8 Asparagus Spears

1 cup Cauliflower Florets

1 tsp Olive Oil

1/2 cup Nonfat Greek Yogurt

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Lightly season the cod fillet with salt and pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add half of the olive oil. Sear the cod fillet for about 2-3 minutes on each side until a golden crust forms.

  • 4

    Meanwhile, place the asparagus spears on a baking sheet, drizzle with the remaining olive oil, season with salt and pepper, and roast in the oven for 8-10 minutes until tender.

  • 5

    Steam or boil the cauliflower florets until very tender, about 8-10 minutes.

  • 6

    Drain the cauliflower and blend it until smooth, adding salt, pepper, and the nonfat Greek yogurt to create a creamy mash.

  • 7

    Plate the seared cod alongside the roasted asparagus and a generous scoop of cauliflower mash. Serve immediately.

Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Enjoy a bright and balanced dinner featuring perfectly seared cod with a crisp exterior and tender interior, complemented by roasted asparagus spears and a creamy cauliflower mash enriched with a light dollop of nonfat Greek yogurt. Every bite delivers delicate flavors with plenty of protein to support your fitness goals.

NUTRITION

365kcal
Protein
59g
Fat
6.5g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

8 Asparagus Spears

1 cup Cauliflower Florets

1 tsp Olive Oil

1/2 cup Nonfat Greek Yogurt

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Lightly season the cod fillet with salt and pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add half of the olive oil. Sear the cod fillet for about 2-3 minutes on each side until a golden crust forms.

  • 4

    Meanwhile, place the asparagus spears on a baking sheet, drizzle with the remaining olive oil, season with salt and pepper, and roast in the oven for 8-10 minutes until tender.

  • 5

    Steam or boil the cauliflower florets until very tender, about 8-10 minutes.

  • 6

    Drain the cauliflower and blend it until smooth, adding salt, pepper, and the nonfat Greek yogurt to create a creamy mash.

  • 7

    Plate the seared cod alongside the roasted asparagus and a generous scoop of cauliflower mash. Serve immediately.