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 light yet flavorful plate featuring perfectly seared cod paired with crisp roasted asparagus and a creamy cauliflower mash accented by a hint of Greek yogurt and fresh lemon. This delicate balance of textures and bright flavors makes for an enticing dinner that's both satisfying and aligned with your nutritional goals.

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NUTRITION

276kcal
Protein
32.6g
Fat
10.8g
Carbs
14.2g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

5 Asparagus Spears

1 cup Cauliflower Florets

1 tbsp Nonfat Greek Yogurt

1/4 Avocado

1 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Pepper to taste

1/2 tsp Garlic Powder

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PREPARATION

  • 1

    Pat the cod fillet dry and season with salt, pepper, garlic powder, and a squeeze of lemon juice.

  • 2

    Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    Preheat the oven to 400°F. Toss the asparagus spears lightly with olive oil, salt, and pepper, then arrange them on a baking sheet.

  • 4

    Roast the asparagus in the oven for 10-12 minutes, until tender and slightly charred.

  • 5

    Steam the cauliflower florets until very tender (about 8-10 minutes). Transfer them to a bowl and blend with the Greek yogurt, a pinch of salt, and a drizzle of lemon juice until smooth.

  • 6

    Plate the seared cod alongside the roasted asparagus and a serving of cauliflower mash. Top with sliced avocado for added creaminess and garnish with extra lemon juice if desired.

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 light yet flavorful plate featuring perfectly seared cod paired with crisp roasted asparagus and a creamy cauliflower mash accented by a hint of Greek yogurt and fresh lemon. This delicate balance of textures and bright flavors makes for an enticing dinner that's both satisfying and aligned with your nutritional goals.

NUTRITION

276kcal
Protein
32.6g
Fat
10.8g
Carbs
14.2g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

5 Asparagus Spears

1 cup Cauliflower Florets

1 tbsp Nonfat Greek Yogurt

1/4 Avocado

1 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Pepper to taste

1/2 tsp Garlic Powder

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt, pepper, garlic powder, and a squeeze of lemon juice.

  • 2

    Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    Preheat the oven to 400°F. Toss the asparagus spears lightly with olive oil, salt, and pepper, then arrange them on a baking sheet.

  • 4

    Roast the asparagus in the oven for 10-12 minutes, until tender and slightly charred.

  • 5

    Steam the cauliflower florets until very tender (about 8-10 minutes). Transfer them to a bowl and blend with the Greek yogurt, a pinch of salt, and a drizzle of lemon juice until smooth.

  • 6

    Plate the seared cod alongside the roasted asparagus and a serving of cauliflower mash. Top with sliced avocado for added creaminess and garnish with extra lemon juice if desired.