Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Enjoy perfectly seared cod accompanied by tender roasted asparagus and a creamy cauliflower mash. This light, protein-packed dish is enhanced with a drizzle of olive oil and a squeeze of fresh lemon, making it an ideal choice for a nutritious dinner that delights the palate without compromising on your fitness goals.

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NUTRITION

314kcal
Protein
43.9g
Fat
11.4g
Carbs
11.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup chopped Asparagus (approx. 120g)

1 cup Cauliflower florets (approx. 100g)

2 tsp Olive Oil

1 Lemon wedge

Salt and Pepper to taste

1 tsp Garlic Powder

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PREPARATION

  • 1

    Season the cod fillet with salt, pepper, and garlic powder on both sides.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Once the oil is shimmering, place the cod in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    Meanwhile, preheat your oven to 400°F (200°C). Toss the chopped asparagus with a little olive oil, salt, and pepper. Spread on a baking sheet and roast for 8-10 minutes until tender.

  • 5

    Steam or boil the cauliflower florets until very soft, about 8 minutes. Drain and transfer to a bowl, then add the remaining teaspoon of olive oil, a pinch of salt, and pepper. Mash with a fork until creamy.

  • 6

    Plate the seared cod atop a bed of cauliflower mash and arrange the roasted asparagus on the side. Squeeze a lemon wedge over the fish and serve immediately.

Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Enjoy perfectly seared cod accompanied by tender roasted asparagus and a creamy cauliflower mash. This light, protein-packed dish is enhanced with a drizzle of olive oil and a squeeze of fresh lemon, making it an ideal choice for a nutritious dinner that delights the palate without compromising on your fitness goals.

NUTRITION

314kcal
Protein
43.9g
Fat
11.4g
Carbs
11.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup chopped Asparagus (approx. 120g)

1 cup Cauliflower florets (approx. 100g)

2 tsp Olive Oil

1 Lemon wedge

Salt and Pepper to taste

1 tsp Garlic Powder

PREPARATION

  • 1

    Season the cod fillet with salt, pepper, and garlic powder on both sides.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Once the oil is shimmering, place the cod in the skillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    Meanwhile, preheat your oven to 400°F (200°C). Toss the chopped asparagus with a little olive oil, salt, and pepper. Spread on a baking sheet and roast for 8-10 minutes until tender.

  • 5

    Steam or boil the cauliflower florets until very soft, about 8 minutes. Drain and transfer to a bowl, then add the remaining teaspoon of olive oil, a pinch of salt, and pepper. Mash with a fork until creamy.

  • 6

    Plate the seared cod atop a bed of cauliflower mash and arrange the roasted asparagus on the side. Squeeze a lemon wedge over the fish and serve immediately.