Seared Cod Fillet with Steamed Broccoli 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 Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet served alongside tender steamed broccoli and a creamy cauliflower mash, delicately finished with a drizzle of olive oil and a sprinkle of your favorite seasonings.

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NUTRITION

334kcal
Protein
44g
Fat
11g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1.25 cups Steamed Broccoli

1 cup Cauliflower (for mash)

2 teaspoons Olive Oil

Seasonings (Salt, Pepper, Garlic Powder)

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PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt, pepper, and a dusting of garlic powder.

  • 2

    Heat a non-stick pan over medium-high heat. Add the cod fillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the broccoli until tender, about 5-6 minutes.

  • 4

    For the cauliflower mash, steam the cauliflower until very tender, then transfer to a bowl. Mash the cauliflower using a fork or potato masher. Drizzle in the olive oil and season with salt and pepper while mixing until smooth and creamy.

  • 5

    Plate the seared cod fillet with a serving of steamed broccoli and a generous portion of cauliflower mash. Serve immediately.

Seared Cod Fillet with Steamed Broccoli 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 Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring a perfectly seared cod fillet served alongside tender steamed broccoli and a creamy cauliflower mash, delicately finished with a drizzle of olive oil and a sprinkle of your favorite seasonings.

NUTRITION

334kcal
Protein
44g
Fat
11g
Carbs
18g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

1.25 cups Steamed Broccoli

1 cup Cauliflower (for mash)

2 teaspoons Olive Oil

Seasonings (Salt, Pepper, Garlic Powder)

PREPARATION

  • 1

    Pat the cod fillet dry and season both sides with salt, pepper, and a dusting of garlic powder.

  • 2

    Heat a non-stick pan over medium-high heat. Add the cod fillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the broccoli until tender, about 5-6 minutes.

  • 4

    For the cauliflower mash, steam the cauliflower until very tender, then transfer to a bowl. Mash the cauliflower using a fork or potato masher. Drizzle in the olive oil and season with salt and pepper while mixing until smooth and creamy.

  • 5

    Plate the seared cod fillet with a serving of steamed broccoli and a generous portion of cauliflower mash. Serve immediately.