Seared Cod with Steamed Asparagus and Sweet Potato Mash

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Cod with Steamed Asparagus and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Sweet Potato Mash

A vibrant and balanced dinner featuring tender, seared cod accented with a splash of lemon, accompanied by crisp steamed asparagus and a creamy sweet potato mash enriched with Greek yogurt and butter. A refreshing side of pineapple chunks adds a touch of tropical sweetness to complete this culinary experience.

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NUTRITION

588kcal
Protein
52.3g
Fat
22.7g
Carbs
43.9g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 medium Sweet Potato

6 spears Asparagus

1/2 cup Plain Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Butter

1/2 cup Pineapple Chunks

Juice of 1/2 Lemon

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PREPARATION

  • 1

    Preheat a non-stick skillet over medium-high heat. Pat the cod fillet dry and season with salt, pepper, and a drizzle of lemon juice.

  • 2

    Add 2 teaspoons of olive oil to the skillet and sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, scrub the sweet potato and poke several holes in it. Boil or steam the sweet potato until it is tender, about 20 minutes.

  • 4

    In a small saucepan or steamer, lightly steam the asparagus spears for 4-5 minutes until tender but still crisp.

  • 5

    Once the sweet potato is cooked, scoop out the flesh into a bowl. Add 1/2 cup of plain nonfat Greek yogurt and 1 tablespoon of butter. Mash until smooth and creamy; season with a pinch of salt and additional lemon juice if desired.

  • 6

    Plate the seared cod alongside a generous serving of sweet potato mash. Arrange the steamed asparagus on the side and top the plate with 1/2 cup of pineapple chunks for a burst of freshness.

  • 7

    Serve immediately and enjoy your balanced, protein-rich dinner.

Seared Cod with Steamed Asparagus and Sweet Potato Mash

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Cod with Steamed Asparagus and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Sweet Potato Mash

A vibrant and balanced dinner featuring tender, seared cod accented with a splash of lemon, accompanied by crisp steamed asparagus and a creamy sweet potato mash enriched with Greek yogurt and butter. A refreshing side of pineapple chunks adds a touch of tropical sweetness to complete this culinary experience.

NUTRITION

588kcal
Protein
52.3g
Fat
22.7g
Carbs
43.9g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1 medium Sweet Potato

6 spears Asparagus

1/2 cup Plain Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Butter

1/2 cup Pineapple Chunks

Juice of 1/2 Lemon

PREPARATION

  • 1

    Preheat a non-stick skillet over medium-high heat. Pat the cod fillet dry and season with salt, pepper, and a drizzle of lemon juice.

  • 2

    Add 2 teaspoons of olive oil to the skillet and sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, scrub the sweet potato and poke several holes in it. Boil or steam the sweet potato until it is tender, about 20 minutes.

  • 4

    In a small saucepan or steamer, lightly steam the asparagus spears for 4-5 minutes until tender but still crisp.

  • 5

    Once the sweet potato is cooked, scoop out the flesh into a bowl. Add 1/2 cup of plain nonfat Greek yogurt and 1 tablespoon of butter. Mash until smooth and creamy; season with a pinch of salt and additional lemon juice if desired.

  • 6

    Plate the seared cod alongside a generous serving of sweet potato mash. Arrange the steamed asparagus on the side and top the plate with 1/2 cup of pineapple chunks for a burst of freshness.

  • 7

    Serve immediately and enjoy your balanced, protein-rich dinner.