Seared Cod with Steamed Asparagus and Mashed Cauliflower

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

Seared Cod with Steamed Asparagus and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring perfectly seared cod accompanied by tender steamed asparagus and a creamy mashed cauliflower blend, subtly enriched with a touch of tangy Greek yogurt and velvety olive oil. A side of fluffy quinoa ties the plate together, delivering a harmonic balance of flavors and textures in every bite.

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NUTRITION

358kcal
Protein
32.2g
Fat
11.8g
Carbs
34.7g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

6 Asparagus Spears

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1/2 cup cooked Quinoa

2 tsp Olive Oil

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod dry and season with salt and pepper.

  • 2

    In a non-stick skillet, heat 1 tsp of olive oil over medium-high heat until shimmering. Sear the cod fillet for about 3-4 minutes per side or until the fish is opaque and flakes easily with a fork. Remove from the pan and set aside.

  • 3

    Steam the asparagus until tender-crisp, about 4-5 minutes. Season lightly with salt and pepper.

  • 4

    Steam the cauliflower florets until soft, about 8-10 minutes. Transfer to a blender or food processor, add the nonfat Greek yogurt, the remaining 1 tsp olive oil, a pinch of salt and pepper, and blend until smooth and creamy.

  • 5

    Prepare the quinoa if not already cooked, ensuring a fluffy texture.

  • 6

    To plate, spoon a serving of mashed cauliflower onto the center of the plate, arrange the steamed asparagus alongside, and top with the seared cod. Serve the quinoa on the side to round out the meal.

  • 7

    Enjoy your balanced dinner that perfectly fits your macro and calorie goals!

Seared Cod with Steamed Asparagus and Mashed Cauliflower

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

Seared Cod with Steamed Asparagus and Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Mashed Cauliflower

Enjoy a light yet satisfying dinner featuring perfectly seared cod accompanied by tender steamed asparagus and a creamy mashed cauliflower blend, subtly enriched with a touch of tangy Greek yogurt and velvety olive oil. A side of fluffy quinoa ties the plate together, delivering a harmonic balance of flavors and textures in every bite.

NUTRITION

358kcal
Protein
32.2g
Fat
11.8g
Carbs
34.7g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

6 Asparagus Spears

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1/2 cup cooked Quinoa

2 tsp Olive Oil

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod dry and season with salt and pepper.

  • 2

    In a non-stick skillet, heat 1 tsp of olive oil over medium-high heat until shimmering. Sear the cod fillet for about 3-4 minutes per side or until the fish is opaque and flakes easily with a fork. Remove from the pan and set aside.

  • 3

    Steam the asparagus until tender-crisp, about 4-5 minutes. Season lightly with salt and pepper.

  • 4

    Steam the cauliflower florets until soft, about 8-10 minutes. Transfer to a blender or food processor, add the nonfat Greek yogurt, the remaining 1 tsp olive oil, a pinch of salt and pepper, and blend until smooth and creamy.

  • 5

    Prepare the quinoa if not already cooked, ensuring a fluffy texture.

  • 6

    To plate, spoon a serving of mashed cauliflower onto the center of the plate, arrange the steamed asparagus alongside, and top with the seared cod. Serve the quinoa on the side to round out the meal.

  • 7

    Enjoy your balanced dinner that perfectly fits your macro and calorie goals!