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

Enjoy a beautifully balanced dinner featuring tender, seared cod accented with a hint of lemon and herbs. Paired with crisp, roasted asparagus and a velvety cauliflower mash enhanced with a touch of nonfat Greek yogurt, this dish delivers satisfying flavors and a nourishing profile, perfectly aligned with your macro goals.

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NUTRITION

305kcal
Protein
33.5g
Fat
15.8g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

6 spears Asparagus

1 cup Cauliflower

2 tbsp Nonfat Greek Yogurt

1 tbsp Olive Oil

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PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    Toss the asparagus spears with a drizzle of olive oil, salt, and pepper, then spread them out on a baking sheet.

  • 3

    Roast the asparagus in the oven for about 12 minutes until tender and slightly crisp.

  • 4

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 5

    Transfer the steamed cauliflower to a bowl and add the nonfat Greek yogurt, then blend or mash until smooth; season with salt and pepper to taste.

  • 6

    Season the cod fillet with a squeeze of lemon, salt, and pepper.

  • 7

    Heat a non-stick skillet over medium-high heat and sear the cod for approximately 2-3 minutes per side until the fish is opaque and flakes easily.

  • 8

    Plate the seared cod alongside the roasted asparagus and a generous serving of cauliflower mash, and serve warm.

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

Enjoy a beautifully balanced dinner featuring tender, seared cod accented with a hint of lemon and herbs. Paired with crisp, roasted asparagus and a velvety cauliflower mash enhanced with a touch of nonfat Greek yogurt, this dish delivers satisfying flavors and a nourishing profile, perfectly aligned with your macro goals.

NUTRITION

305kcal
Protein
33.5g
Fat
15.8g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet

6 spears Asparagus

1 cup Cauliflower

2 tbsp Nonfat Greek Yogurt

1 tbsp Olive Oil

PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    Toss the asparagus spears with a drizzle of olive oil, salt, and pepper, then spread them out on a baking sheet.

  • 3

    Roast the asparagus in the oven for about 12 minutes until tender and slightly crisp.

  • 4

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 5

    Transfer the steamed cauliflower to a bowl and add the nonfat Greek yogurt, then blend or mash until smooth; season with salt and pepper to taste.

  • 6

    Season the cod fillet with a squeeze of lemon, salt, and pepper.

  • 7

    Heat a non-stick skillet over medium-high heat and sear the cod for approximately 2-3 minutes per side until the fish is opaque and flakes easily.

  • 8

    Plate the seared cod alongside the roasted asparagus and a generous serving of cauliflower mash, and serve warm.