Seared Cod Fillet 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 Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

A delightful dinner featuring a perfectly seared cod fillet served alongside crisp roasted asparagus and a velvety cauliflower mash enriched with a touch of nonfat Greek yogurt and olive oil. This plate melds delicate seafood flavors with earthy vegetables, creating a satisfying and balanced meal.

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NUTRITION

414kcal
Protein
60.1g
Fat
8.8g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

1 cup Asparagus

1.5 cups Cauliflower

1/3 cup Nonfat Greek Yogurt

1.5 tsp Olive Oil

Salt and Pepper to taste

1 tbsp Lemon Juice

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PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) for roasting the asparagus.

  • 2

    Season the cod fillet with salt, pepper, and a drizzle of olive oil.

  • 3

    Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until golden and cooked through.

  • 4

    Meanwhile, trim the asparagus and toss with a little olive oil, salt, and pepper. Spread on a baking sheet and roast in the oven for 10-12 minutes until tender.

  • 5

    For the cauliflower mash, steam the cauliflower florets until soft, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower to a blender or food processor, add the nonfat Greek yogurt, lemon juice, salt, and pepper. Blend until smooth and creamy.

  • 7

    Plate the seared cod fillet alongside the roasted asparagus and a generous scoop of cauliflower mash. Garnish with an extra squeeze of lemon if desired, and serve warm.

Seared Cod Fillet 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 Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

A delightful dinner featuring a perfectly seared cod fillet served alongside crisp roasted asparagus and a velvety cauliflower mash enriched with a touch of nonfat Greek yogurt and olive oil. This plate melds delicate seafood flavors with earthy vegetables, creating a satisfying and balanced meal.

NUTRITION

414kcal
Protein
60.1g
Fat
8.8g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet

1 cup Asparagus

1.5 cups Cauliflower

1/3 cup Nonfat Greek Yogurt

1.5 tsp Olive Oil

Salt and Pepper to taste

1 tbsp Lemon Juice

PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) for roasting the asparagus.

  • 2

    Season the cod fillet with salt, pepper, and a drizzle of olive oil.

  • 3

    Heat a non-stick skillet over medium-high heat and sear the cod for about 3-4 minutes per side until golden and cooked through.

  • 4

    Meanwhile, trim the asparagus and toss with a little olive oil, salt, and pepper. Spread on a baking sheet and roast in the oven for 10-12 minutes until tender.

  • 5

    For the cauliflower mash, steam the cauliflower florets until soft, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower to a blender or food processor, add the nonfat Greek yogurt, lemon juice, salt, and pepper. Blend until smooth and creamy.

  • 7

    Plate the seared cod fillet alongside the roasted asparagus and a generous scoop of cauliflower mash. Garnish with an extra squeeze of lemon if desired, and serve warm.