Seared Cod with Steamed Green Beans 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 Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Enjoy a light, nutritious dinner featuring tender seared cod paired with crisp steamed green beans and a creamy cauliflower mash. This dish bursts with delicate flavors, offering a perfect balance of lean protein and fresh veggies with a hint of olive oil richness.

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NUTRITION

351kcal
Protein
35.2g
Fat
16.4g
Carbs
19.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1.5 cups Cauliflower

1 tbsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

Dash of Garlic Powder

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PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt, pepper, and garlic powder.

  • 2

    Heat olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 4

    Meanwhile, steam the green beans in a steamer or microwave until crisp-tender, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam the cauliflower florets until soft, about 8-10 minutes, then transfer to a bowl and mash until smooth; season with a pinch of salt and pepper.

  • 6

    Plate the seared cod alongside the steamed green beans and a generous scoop of cauliflower mash. Serve immediately.

Seared Cod with Steamed Green Beans 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 Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Enjoy a light, nutritious dinner featuring tender seared cod paired with crisp steamed green beans and a creamy cauliflower mash. This dish bursts with delicate flavors, offering a perfect balance of lean protein and fresh veggies with a hint of olive oil richness.

NUTRITION

351kcal
Protein
35.2g
Fat
16.4g
Carbs
19.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Green Beans

1.5 cups Cauliflower

1 tbsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

Dash of Garlic Powder

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt, pepper, and garlic powder.

  • 2

    Heat olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the cod in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 4

    Meanwhile, steam the green beans in a steamer or microwave until crisp-tender, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam the cauliflower florets until soft, about 8-10 minutes, then transfer to a bowl and mash until smooth; season with a pinch of salt and pepper.

  • 6

    Plate the seared cod alongside the steamed green beans and a generous scoop of cauliflower mash. Serve immediately.