Seared Cod Fillet with Garlic 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 Fillet with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Garlic Green Beans and Cauliflower Mash

Savor this light yet satisfying dinner featuring a perfectly seared cod fillet paired with garlicky green beans and a velvety cauliflower mash. The dish is bright and aromatic, balancing delicate seafood flavors with the freshness of vegetables and a hint of olive oil richness.

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NUTRITION

275kcal
Protein
39.8g
Fat
6.7g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Green Beans (125g)

1 cup Cauliflower (107g)

2 tsp Olive Oil

1 clove Garlic

Salt & Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 3

    While the cod is cooking, steam the green beans until tender-crisp, about 4-5 minutes. In a separate small pan, heat the remaining 1 teaspoon of olive oil and sauté the minced garlic for about 30 seconds until fragrant; then toss the green beans in garlic olive oil.

  • 4

    For the cauliflower mash, steam the cauliflower until soft, about 8-10 minutes. Transfer to a blender or food processor and blend until smooth. Season lightly with salt and pepper.

  • 5

    Plate the cauliflower mash as a base, top with the seared cod fillet, and arrange the garlic green beans on the side. Serve immediately.

Seared Cod Fillet with Garlic 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 Fillet with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Garlic Green Beans and Cauliflower Mash

Savor this light yet satisfying dinner featuring a perfectly seared cod fillet paired with garlicky green beans and a velvety cauliflower mash. The dish is bright and aromatic, balancing delicate seafood flavors with the freshness of vegetables and a hint of olive oil richness.

NUTRITION

275kcal
Protein
39.8g
Fat
6.7g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Green Beans (125g)

1 cup Cauliflower (107g)

2 tsp Olive Oil

1 clove Garlic

Salt & Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 3

    While the cod is cooking, steam the green beans until tender-crisp, about 4-5 minutes. In a separate small pan, heat the remaining 1 teaspoon of olive oil and sauté the minced garlic for about 30 seconds until fragrant; then toss the green beans in garlic olive oil.

  • 4

    For the cauliflower mash, steam the cauliflower until soft, about 8-10 minutes. Transfer to a blender or food processor and blend until smooth. Season lightly with salt and pepper.

  • 5

    Plate the cauliflower mash as a base, top with the seared cod fillet, and arrange the garlic green beans on the side. Serve immediately.