Seared Cod with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Delight in tender seared cod paired with fresh, lightly steamed asparagus and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt and a hint of butter. This balanced dish offers a beautiful medley of flavors and textures while staying within your desired macro and calorie range.

Try 7 days free, then $12.99 / mo.

NUTRITION

451kcal
Protein
55g
Fat
17g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Asparagus Spears

1 cup chopped Cauliflower

200g Nonfat Greek Yogurt

1 tsp Extra Virgin Olive Oil

1 tbsp Unsalted Butter

Salt and Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

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

  • 3

    While the cod is cooking, bring a pot of water to a simmer and steam the asparagus for about 4-5 minutes until tender yet still crisp.

  • 4

    For the cauliflower mash, steam the chopped cauliflower until very tender, about 8-10 minutes. Drain well.

  • 5

    Transfer the steamed cauliflower to a bowl and add the nonfat Greek yogurt and unsalted butter. Season with a pinch of salt and pepper. Mash until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed asparagus and a serving of cauliflower mash. Serve immediately and enjoy your balanced dinner.

Seared Cod with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Delight in tender seared cod paired with fresh, lightly steamed asparagus and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt and a hint of butter. This balanced dish offers a beautiful medley of flavors and textures while staying within your desired macro and calorie range.

NUTRITION

451kcal
Protein
55g
Fat
17g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup Asparagus Spears

1 cup chopped Cauliflower

200g Nonfat Greek Yogurt

1 tsp Extra Virgin Olive Oil

1 tbsp Unsalted Butter

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt and pepper.

  • 2

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

  • 3

    While the cod is cooking, bring a pot of water to a simmer and steam the asparagus for about 4-5 minutes until tender yet still crisp.

  • 4

    For the cauliflower mash, steam the chopped cauliflower until very tender, about 8-10 minutes. Drain well.

  • 5

    Transfer the steamed cauliflower to a bowl and add the nonfat Greek yogurt and unsalted butter. Season with a pinch of salt and pepper. Mash until smooth and creamy.

  • 6

    Plate the seared cod alongside the steamed asparagus and a serving of cauliflower mash. Serve immediately and enjoy your balanced dinner.