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 a well-balanced dinner featuring a perfectly seared cod fillet, accompanied by crisp roasted asparagus and a velvety cauliflower mash lightly enriched with creamy nonfat Greek yogurt and a hint of olive oil. This simple yet elegant dish delivers bright flavors with a satisfying texture, ideal for a healthy evening meal.

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NUTRITION

347kcal
Protein
33.1g
Fat
18.5g
Carbs
18.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

6 spears Asparagus

1 cup Cauliflower florets (150g)

1/3 cup Nonfat Greek Yogurt

1.25 tbsp Olive Oil

Salt & Pepper to taste

1 tbsp Lemon Juice

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PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat and add a small drizzle of olive oil. Sear the cod for about 3 minutes on each side until lightly browned and cooked through. Squeeze a little lemon juice over the fish as it finishes cooking.

  • 3

    Preheat the oven to 400°F. Toss the asparagus spears with a bit of olive oil, salt, and pepper, then spread on a baking sheet. Roast in the oven for 10-12 minutes until tender and slightly charred.

  • 4

    Steam the cauliflower florets until tender, about 8-10 minutes. Transfer to a bowl and add the nonfat Greek yogurt and the remaining olive oil. Season with salt and pepper, then blend or mash until smooth and creamy.

  • 5

    Plate the seared cod on a dish, arrange the roasted asparagus alongside, and add a generous scoop of cauliflower mash. Drizzle with a bit more lemon juice if desired and serve warm.

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 a well-balanced dinner featuring a perfectly seared cod fillet, accompanied by crisp roasted asparagus and a velvety cauliflower mash lightly enriched with creamy nonfat Greek yogurt and a hint of olive oil. This simple yet elegant dish delivers bright flavors with a satisfying texture, ideal for a healthy evening meal.

NUTRITION

347kcal
Protein
33.1g
Fat
18.5g
Carbs
18.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod Fillet

6 spears Asparagus

1 cup Cauliflower florets (150g)

1/3 cup Nonfat Greek Yogurt

1.25 tbsp Olive Oil

Salt & Pepper to taste

1 tbsp Lemon Juice

PREPARATION

  • 1

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

  • 2

    Heat a non-stick skillet over medium-high heat and add a small drizzle of olive oil. Sear the cod for about 3 minutes on each side until lightly browned and cooked through. Squeeze a little lemon juice over the fish as it finishes cooking.

  • 3

    Preheat the oven to 400°F. Toss the asparagus spears with a bit of olive oil, salt, and pepper, then spread on a baking sheet. Roast in the oven for 10-12 minutes until tender and slightly charred.

  • 4

    Steam the cauliflower florets until tender, about 8-10 minutes. Transfer to a bowl and add the nonfat Greek yogurt and the remaining olive oil. Season with salt and pepper, then blend or mash until smooth and creamy.

  • 5

    Plate the seared cod on a dish, arrange the roasted asparagus alongside, and add a generous scoop of cauliflower mash. Drizzle with a bit more lemon juice if desired and serve warm.