Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

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

Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

Savor tender pan-seared Atlantic cod paired with a vibrant medley of roasted broccoli and a creamy sweet potato mash, delicately finished with a drizzle of olive oil and a refreshing dollop of Greek yogurt. This dish is both light and satisfying—perfectly balancing flavors and textures for a nourishing dinner.

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NUTRITION

361kcal
Protein
33.7g
Fat
10.9g
Carbs
35g

SERVINGS

1 serving

INGREDIENTS

4 ounces Atlantic Cod Fillet

1 cup chopped Broccoli

1/2 medium Sweet Potato

1 teaspoon Olive Oil (for mash)

1 teaspoon Olive Oil (for drizzle)

1/4 cup Nonfat Greek Yogurt

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Peel and dice the sweet potato into small cubes. Toss the cubes lightly with a teaspoon of olive oil and a pinch of salt, then arrange on a baking sheet. Roast in the oven for about 20-25 minutes until tender.

  • 3

    Meanwhile, cut the broccoli into small florets, toss with a little salt and the second teaspoon of olive oil, and roast in the oven (optionally alongside the sweet potato if space allows) for about 15-20 minutes, until slightly crispy on the edges.

  • 4

    Season the Atlantic cod fillet lightly with salt and pepper. Heat a non-stick skillet over medium-high heat and add a splash of olive oil. Sear the fish for about 2-3 minutes per side until a golden crust forms and the fish is opaque in the center.

  • 5

    Once the sweet potato is soft, transfer it to a bowl and mash until smooth. Adjust seasoning with salt if needed.

  • 6

    Plate the sweet potato mash as the base, lay the pan-seared fish on top, and arrange the roasted broccoli on the side. Top the fish with a dollop of nonfat Greek yogurt to add a refreshingly creamy finish.

Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

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

Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Roasted Broccoli and Sweet Potato Mash

Savor tender pan-seared Atlantic cod paired with a vibrant medley of roasted broccoli and a creamy sweet potato mash, delicately finished with a drizzle of olive oil and a refreshing dollop of Greek yogurt. This dish is both light and satisfying—perfectly balancing flavors and textures for a nourishing dinner.

NUTRITION

361kcal
Protein
33.7g
Fat
10.9g
Carbs
35g

SERVINGS

1 serving

INGREDIENTS

4 ounces Atlantic Cod Fillet

1 cup chopped Broccoli

1/2 medium Sweet Potato

1 teaspoon Olive Oil (for mash)

1 teaspoon Olive Oil (for drizzle)

1/4 cup Nonfat Greek Yogurt

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Peel and dice the sweet potato into small cubes. Toss the cubes lightly with a teaspoon of olive oil and a pinch of salt, then arrange on a baking sheet. Roast in the oven for about 20-25 minutes until tender.

  • 3

    Meanwhile, cut the broccoli into small florets, toss with a little salt and the second teaspoon of olive oil, and roast in the oven (optionally alongside the sweet potato if space allows) for about 15-20 minutes, until slightly crispy on the edges.

  • 4

    Season the Atlantic cod fillet lightly with salt and pepper. Heat a non-stick skillet over medium-high heat and add a splash of olive oil. Sear the fish for about 2-3 minutes per side until a golden crust forms and the fish is opaque in the center.

  • 5

    Once the sweet potato is soft, transfer it to a bowl and mash until smooth. Adjust seasoning with salt if needed.

  • 6

    Plate the sweet potato mash as the base, lay the pan-seared fish on top, and arrange the roasted broccoli on the side. Top the fish with a dollop of nonfat Greek yogurt to add a refreshingly creamy finish.