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 flavorful dinner featuring perfectly seared cod served alongside vibrant steamed broccoli and a creamy cauliflower mash accented with a hint of tangy Greek yogurt. This dish not only delights your palate with its fresh, clean flavors but also packs a precise balance of protein and essential nutrients to support your health goals.

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NUTRITION

353kcal
Protein
50.7g
Fat
6.2g
Carbs
23.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Broccoli (156g)

1 cup Cauliflower florets (107g)

1/3 cup Nonfat Greek Yogurt (80g)

1 clove Garlic

A pinch of Salt

1 dash Black Pepper

1 teaspoon Olive Oil

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PREPARATION

  • 1

    Rinse the cod fillet and pat dry. Season lightly with salt and pepper.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    Meanwhile, steam the broccoli in a steamer basket over boiling water for 4-5 minutes until tender but still crisp.

  • 4

    For the cauliflower mash, steam the cauliflower florets with a clove of garlic until soft (about 8-10 minutes). Transfer to a bowl and mash with a fork or immersion blender until smooth.

  • 5

    Stir in the nonfat Greek yogurt into the mashed cauliflower, and season with a pinch of salt and a dash of black pepper, adjusting the texture with a little water if needed.

  • 6

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

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 flavorful dinner featuring perfectly seared cod served alongside vibrant steamed broccoli and a creamy cauliflower mash accented with a hint of tangy Greek yogurt. This dish not only delights your palate with its fresh, clean flavors but also packs a precise balance of protein and essential nutrients to support your health goals.

NUTRITION

353kcal
Protein
50.7g
Fat
6.2g
Carbs
23.6g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Broccoli (156g)

1 cup Cauliflower florets (107g)

1/3 cup Nonfat Greek Yogurt (80g)

1 clove Garlic

A pinch of Salt

1 dash Black Pepper

1 teaspoon Olive Oil

PREPARATION

  • 1

    Rinse the cod fillet and pat dry. Season lightly with salt and pepper.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    Meanwhile, steam the broccoli in a steamer basket over boiling water for 4-5 minutes until tender but still crisp.

  • 4

    For the cauliflower mash, steam the cauliflower florets with a clove of garlic until soft (about 8-10 minutes). Transfer to a bowl and mash with a fork or immersion blender until smooth.

  • 5

    Stir in the nonfat Greek yogurt into the mashed cauliflower, and season with a pinch of salt and a dash of black pepper, adjusting the texture with a little water if needed.

  • 6

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