Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

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

Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

Savor a beautifully pan-seared white fish, seasoned to perfection and paired with roasted broccoli and a silky cauliflower mash. This dish showcases delicate flavors and comforting textures, creating a nutritious and satisfying dinner that feels both light and indulgent.

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NUTRITION

532kcal
Protein
60.3g
Fat
22.3g
Carbs
20.4g

SERVINGS

1 serving

INGREDIENTS

9 oz White Fish (Cod)

1.5 cups Broccoli Florets

2 cups Cauliflower

1 tbsp Olive Oil

1/4 cup Unsweetened Almond Milk

1 tsp Butter

Seasonings: Salt, Pepper, Garlic Powder, Onion Powder, Lemon zest

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PREPARATION

  • 1

    Preheat your oven to 425°F for roasting the broccoli.

  • 2

    Toss the broccoli florets with a drizzle of olive oil, salt, and pepper. Spread them on a baking tray and roast in the oven for 15-18 minutes until tender and slightly crispy at the edges.

  • 3

    Meanwhile, bring a pot of water to a boil and add a pinch of salt. Add the cauliflower florets and cook until very tender, about 10 minutes.

  • 4

    While the cauliflower cooks, pat the white fish dry with a paper towel. Season both sides with salt, pepper, garlic powder, onion powder, and a hint of lemon zest.

  • 5

    Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once hot, place the fish in the skillet and sear for about 3-4 minutes per side, until the fish is opaque and flakes easily with a fork.

  • 6

    Drain the cooked cauliflower and transfer it to a blender or food processor. Add the unsweetened almond milk and butter, then blend until smooth. Adjust seasonings with salt and pepper as desired.

  • 7

    Plate the seared fish alongside a generous serving of the cauliflower mash and top with roasted broccoli. Serve immediately and enjoy your nutritious dinner.

Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

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

Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Broccoli and Cauliflower Mash

Savor a beautifully pan-seared white fish, seasoned to perfection and paired with roasted broccoli and a silky cauliflower mash. This dish showcases delicate flavors and comforting textures, creating a nutritious and satisfying dinner that feels both light and indulgent.

NUTRITION

532kcal
Protein
60.3g
Fat
22.3g
Carbs
20.4g

SERVINGS

1 serving

INGREDIENTS

9 oz White Fish (Cod)

1.5 cups Broccoli Florets

2 cups Cauliflower

1 tbsp Olive Oil

1/4 cup Unsweetened Almond Milk

1 tsp Butter

Seasonings: Salt, Pepper, Garlic Powder, Onion Powder, Lemon zest

PREPARATION

  • 1

    Preheat your oven to 425°F for roasting the broccoli.

  • 2

    Toss the broccoli florets with a drizzle of olive oil, salt, and pepper. Spread them on a baking tray and roast in the oven for 15-18 minutes until tender and slightly crispy at the edges.

  • 3

    Meanwhile, bring a pot of water to a boil and add a pinch of salt. Add the cauliflower florets and cook until very tender, about 10 minutes.

  • 4

    While the cauliflower cooks, pat the white fish dry with a paper towel. Season both sides with salt, pepper, garlic powder, onion powder, and a hint of lemon zest.

  • 5

    Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once hot, place the fish in the skillet and sear for about 3-4 minutes per side, until the fish is opaque and flakes easily with a fork.

  • 6

    Drain the cooked cauliflower and transfer it to a blender or food processor. Add the unsweetened almond milk and butter, then blend until smooth. Adjust seasonings with salt and pepper as desired.

  • 7

    Plate the seared fish alongside a generous serving of the cauliflower mash and top with roasted broccoli. Serve immediately and enjoy your nutritious dinner.