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 yet satisfying dinner featuring a perfectly seared cod fillet drizzled with olive oil, served alongside vibrant steamed broccoli and a creamy cauliflower mash, accented with a hint of lemon and seasoning. This meal offers a delightful balance of flavors and textures, making it both nutritious and delicious.

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NUTRITION

395kcal
Protein
43.9g
Fat
17.2g
Carbs
23g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 tablespoon Extra Virgin Olive Oil

1 cup Broccoli

2 cups Cauliflower

1 tablespoon Lemon Juice

0.5 teaspoon Salt

0.25 teaspoon Black Pepper

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PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with salt and black pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Once the oil is shimmering, carefully place the cod in the pan and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, cut the broccoli into florets and steam them until tender, about 5-6 minutes.

  • 5

    For the cauliflower mash, break the cauliflower into florets and steam or boil until soft, about 8-10 minutes. Place the cooked cauliflower in a blender or use a hand masher, add the lemon juice and a pinch of salt, then blend or mash until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed broccoli and a generous serving of cauliflower mash. Serve immediately.

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 yet satisfying dinner featuring a perfectly seared cod fillet drizzled with olive oil, served alongside vibrant steamed broccoli and a creamy cauliflower mash, accented with a hint of lemon and seasoning. This meal offers a delightful balance of flavors and textures, making it both nutritious and delicious.

NUTRITION

395kcal
Protein
43.9g
Fat
17.2g
Carbs
23g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 tablespoon Extra Virgin Olive Oil

1 cup Broccoli

2 cups Cauliflower

1 tablespoon Lemon Juice

0.5 teaspoon Salt

0.25 teaspoon Black Pepper

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season both sides with salt and black pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Once the oil is shimmering, carefully place the cod in the pan and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, cut the broccoli into florets and steam them until tender, about 5-6 minutes.

  • 5

    For the cauliflower mash, break the cauliflower into florets and steam or boil until soft, about 8-10 minutes. Place the cooked cauliflower in a blender or use a hand masher, add the lemon juice and a pinch of salt, then blend or mash until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed broccoli and a generous serving of cauliflower mash. Serve immediately.