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 delicate seared cod paired with vibrant, steamed broccoli and a creamy cauliflower mash infused with a hint of garlic and olive oil. This light yet satisfying dinner balances fresh flavors and textures in every bite.

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NUTRITION

292kcal
Protein
37.3g
Fat
9.2g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1.5 cups Broccoli

1 cup Cauliflower

0.5 tablespoon Olive Oil

1 teaspoon Garlic Powder

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

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

  • 3

    Once the oil is hot, place the cod fillet in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 4

    While the cod is cooking, steam the broccoli florets until they are bright green and tender, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam or boil the cauliflower florets until very tender, about 8-10 minutes. Drain well.

  • 6

    Mash the cooked cauliflower with a fork or blend lightly, season with a pinch of salt and pepper, and add a splash of water or a tiny bit of olive oil if needed for creaminess.

  • 7

    Plate the seared cod alongside the steamed broccoli and a generous serving of 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 delicate seared cod paired with vibrant, steamed broccoli and a creamy cauliflower mash infused with a hint of garlic and olive oil. This light yet satisfying dinner balances fresh flavors and textures in every bite.

NUTRITION

292kcal
Protein
37.3g
Fat
9.2g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

5 ounces Cod Fillet

1.5 cups Broccoli

1 cup Cauliflower

0.5 tablespoon Olive Oil

1 teaspoon Garlic Powder

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

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

  • 3

    Once the oil is hot, place the cod fillet in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 4

    While the cod is cooking, steam the broccoli florets until they are bright green and tender, about 4-5 minutes.

  • 5

    For the cauliflower mash, steam or boil the cauliflower florets until very tender, about 8-10 minutes. Drain well.

  • 6

    Mash the cooked cauliflower with a fork or blend lightly, season with a pinch of salt and pepper, and add a splash of water or a tiny bit of olive oil if needed for creaminess.

  • 7

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