Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

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

Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

Delight in a light yet satisfying dinner featuring tender pan-seared cod served alongside a creamy herb-infused cauliflower mash, perfectly paired with roasted broccoli and cool avocado slices. This pescatarian dish balances fresh, vibrant flavors with a smooth, velvety texture for an appealing and nutritious meal.

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NUTRITION

400kcal
Protein
43.3g
Fat
18.1g
Carbs
24.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (approx. 170g)

1 cup Cauliflower

1/2 cup Plain Nonfat Greek Yogurt

1 cup Broccoli

2 tsp Olive Oil

1/2 medium Avocado

2 tbsp Fresh Parsley, chopped

1 clove Garlic

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the broccoli florets with 1 tsp olive oil, a pinch of salt and pepper, and spread onto a baking sheet. Roast in the oven for 15-20 minutes until tender and slightly charred.

  • 2

    Meanwhile, steam the cauliflower florets until very tender (about 8-10 minutes). Reserve a small clove of garlic for the mash.

  • 3

    In a food processor or using a potato masher, combine the steamed cauliflower, 1/2 cup Greek yogurt, the minced garlic, and 2 tablespoons chopped fresh parsley. Season with salt and pepper, and blend or mash until smooth and creamy.

  • 4

    Season the cod fillet with salt and pepper. Heat 2 tsp olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until cooked through and golden.

  • 5

    Transfer the seared cod onto a plate. To serve, spoon a generous portion of herb-cauliflower mash onto the plate, add the roasted broccoli, and garnish with slices of avocado.

  • 6

    Enjoy your balanced and flavorful pescatarian dinner!

Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

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

Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Herb-Cauliflower Mash and Roasted Broccoli

Delight in a light yet satisfying dinner featuring tender pan-seared cod served alongside a creamy herb-infused cauliflower mash, perfectly paired with roasted broccoli and cool avocado slices. This pescatarian dish balances fresh, vibrant flavors with a smooth, velvety texture for an appealing and nutritious meal.

NUTRITION

400kcal
Protein
43.3g
Fat
18.1g
Carbs
24.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (approx. 170g)

1 cup Cauliflower

1/2 cup Plain Nonfat Greek Yogurt

1 cup Broccoli

2 tsp Olive Oil

1/2 medium Avocado

2 tbsp Fresh Parsley, chopped

1 clove Garlic

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F. Toss the broccoli florets with 1 tsp olive oil, a pinch of salt and pepper, and spread onto a baking sheet. Roast in the oven for 15-20 minutes until tender and slightly charred.

  • 2

    Meanwhile, steam the cauliflower florets until very tender (about 8-10 minutes). Reserve a small clove of garlic for the mash.

  • 3

    In a food processor or using a potato masher, combine the steamed cauliflower, 1/2 cup Greek yogurt, the minced garlic, and 2 tablespoons chopped fresh parsley. Season with salt and pepper, and blend or mash until smooth and creamy.

  • 4

    Season the cod fillet with salt and pepper. Heat 2 tsp olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3-4 minutes per side until cooked through and golden.

  • 5

    Transfer the seared cod onto a plate. To serve, spoon a generous portion of herb-cauliflower mash onto the plate, add the roasted broccoli, and garnish with slices of avocado.

  • 6

    Enjoy your balanced and flavorful pescatarian dinner!