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

Experience a delicate balance of flavors with tender seared cod, perfectly roasted asparagus drizzled with a light olive oil glaze, and a creamy cauliflower mash enhanced with a hint of garlic. This vibrant dish provides a sophisticated taste profile and a delightful texture to make your dinner both nutritious and delicious.

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NUTRITION

380kcal
Protein
44.4g
Fat
14.3g
Carbs
15.7g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet (213g)

8 Asparagus Spears (120g)

2 cups Cauliflower Florets (220g)

1/2 tbsp Olive Oil for asparagus

1 tsp Olive Oil for mash

1 Garlic clove

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until it develops a golden crust and is just cooked through.

  • 3

    Preheat your oven to 425°F. Toss the asparagus spears with 1/2 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 10-12 minutes until tender and slightly crisp.

  • 4

    Meanwhile, steam the cauliflower florets with a minced garlic clove until they are very tender (about 8-10 minutes). Transfer the cauliflower and garlic to a blender or food processor, add 1 teaspoon of olive oil, and blend until smooth and creamy. Adjust salt and pepper to taste.

  • 5

    Plate the seared cod alongside the roasted asparagus and a generous serving of the cauliflower mash. Serve immediately.

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

Experience a delicate balance of flavors with tender seared cod, perfectly roasted asparagus drizzled with a light olive oil glaze, and a creamy cauliflower mash enhanced with a hint of garlic. This vibrant dish provides a sophisticated taste profile and a delightful texture to make your dinner both nutritious and delicious.

NUTRITION

380kcal
Protein
44.4g
Fat
14.3g
Carbs
15.7g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod Fillet (213g)

8 Asparagus Spears (120g)

2 cups Cauliflower Florets (220g)

1/2 tbsp Olive Oil for asparagus

1 tsp Olive Oil for mash

1 Garlic clove

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat. Once hot, add the cod and sear for about 3-4 minutes per side until it develops a golden crust and is just cooked through.

  • 3

    Preheat your oven to 425°F. Toss the asparagus spears with 1/2 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 10-12 minutes until tender and slightly crisp.

  • 4

    Meanwhile, steam the cauliflower florets with a minced garlic clove until they are very tender (about 8-10 minutes). Transfer the cauliflower and garlic to a blender or food processor, add 1 teaspoon of olive oil, and blend until smooth and creamy. Adjust salt and pepper to taste.

  • 5

    Plate the seared cod alongside the roasted asparagus and a generous serving of the cauliflower mash. Serve immediately.