Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

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

Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

Savor a delicate baked cod fillet paired with zesty lemon garlic green beans and a creamy cauliflower mash enriched with Greek yogurt and butter. This dish offers a balanced profile, delivering a subtle tang from lemon and a satisfying creaminess from the mash, making it a delightful and wholesome dinner.

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NUTRITION

448kcal
Protein
51.7g
Fat
17.9g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Green Beans (125g)

1 tsp Olive Oil (4.5g)

1 cup Cauliflower (107g)

1/2 cup Nonfat Greek Yogurt (120g)

1 tbsp Butter (14g)

1/2 medium Lemon (50g)

2 cloves Garlic (6g)

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper.

  • 2

    Season the cod fillet with salt and pepper. Place it on the prepared tray.

  • 3

    In a small bowl, combine minced garlic (use one clove for fish and one for the vegetables if desired) with olive oil and the juice from the 1/2 lemon. Drizzle half of this mixture over the cod.

  • 4

    Bake the cod for about 12-15 minutes, or until it flakes easily with a fork.

  • 5

    While the cod bakes, steam or blanch the green beans for about 4-5 minutes until tender-crisp. Drain and toss them with the remaining lemon garlic mixture.

  • 6

    For the cauliflower mash, steam the cauliflower until soft, about 8-10 minutes. Place it in a food processor along with nonfat Greek yogurt and butter. Blend until smooth; season with salt and pepper to taste.

  • 7

    Plate the baked cod alongside a serving of green beans and a generous scoop of cauliflower mash. Serve warm and enjoy your balanced, flavorful dinner.

Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

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

Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Baked Cod with Lemon Garlic Green Beans and Cauliflower Mash

Savor a delicate baked cod fillet paired with zesty lemon garlic green beans and a creamy cauliflower mash enriched with Greek yogurt and butter. This dish offers a balanced profile, delivering a subtle tang from lemon and a satisfying creaminess from the mash, making it a delightful and wholesome dinner.

NUTRITION

448kcal
Protein
51.7g
Fat
17.9g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (170g)

1 cup Green Beans (125g)

1 tsp Olive Oil (4.5g)

1 cup Cauliflower (107g)

1/2 cup Nonfat Greek Yogurt (120g)

1 tbsp Butter (14g)

1/2 medium Lemon (50g)

2 cloves Garlic (6g)

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper.

  • 2

    Season the cod fillet with salt and pepper. Place it on the prepared tray.

  • 3

    In a small bowl, combine minced garlic (use one clove for fish and one for the vegetables if desired) with olive oil and the juice from the 1/2 lemon. Drizzle half of this mixture over the cod.

  • 4

    Bake the cod for about 12-15 minutes, or until it flakes easily with a fork.

  • 5

    While the cod bakes, steam or blanch the green beans for about 4-5 minutes until tender-crisp. Drain and toss them with the remaining lemon garlic mixture.

  • 6

    For the cauliflower mash, steam the cauliflower until soft, about 8-10 minutes. Place it in a food processor along with nonfat Greek yogurt and butter. Blend until smooth; season with salt and pepper to taste.

  • 7

    Plate the baked cod alongside a serving of green beans and a generous scoop of cauliflower mash. Serve warm and enjoy your balanced, flavorful dinner.