Seared Cod with Garlic Green Beans and Cauliflower Mash

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

Seared Cod with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Enjoy a delightfully light yet protein-packed dinner featuring tender, seared cod paired with crisp garlic green beans and a creamy cauliflower mash. This dish balances the delicate flavor of cod with the aromatic punch of garlic and the smooth texture of mashed cauliflower, accented by a hint of olive oil for richness without overwhelming calories.

Try 7 days free, then $12.99 / mo.

NUTRITION

245kcal
Protein
38.9g
Fat
5.8g
Carbs
14.9g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1 cup Cauliflower florets

2 cloves Garlic

3 teaspoons Olive Oil

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper if desired.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, gently place the cod fillet in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, bring a pot of water to a simmer and add the green beans. Blanch the beans for about 3-4 minutes until they are tender-crisp. Drain and set aside.

  • 4

    Steam the cauliflower florets until they are very tender, about 8-10 minutes. Transfer the steamed cauliflower to a bowl.

  • 5

    Mince the garlic finely. In a small pan, heat the remaining 2 teaspoons of olive oil over medium heat and sauté the minced garlic for about 30 seconds until fragrant.

  • 6

    Add the sautéed garlic with its oil to the steamed cauliflower and blend or mash until smooth and creamy. Season with a pinch of salt as needed.

  • 7

    Plate the seared cod alongside a serving of garlic green beans and a generous scoop of the cauliflower mash. Serve immediately.

Seared Cod with Garlic Green Beans and Cauliflower Mash

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

Seared Cod with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Garlic Green Beans and Cauliflower Mash

Enjoy a delightfully light yet protein-packed dinner featuring tender, seared cod paired with crisp garlic green beans and a creamy cauliflower mash. This dish balances the delicate flavor of cod with the aromatic punch of garlic and the smooth texture of mashed cauliflower, accented by a hint of olive oil for richness without overwhelming calories.

NUTRITION

245kcal
Protein
38.9g
Fat
5.8g
Carbs
14.9g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1 cup Green Beans

1 cup Cauliflower florets

2 cloves Garlic

3 teaspoons Olive Oil

PREPARATION

  • 1

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper if desired.

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once shimmering, gently place the cod fillet in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 3

    While the cod is cooking, bring a pot of water to a simmer and add the green beans. Blanch the beans for about 3-4 minutes until they are tender-crisp. Drain and set aside.

  • 4

    Steam the cauliflower florets until they are very tender, about 8-10 minutes. Transfer the steamed cauliflower to a bowl.

  • 5

    Mince the garlic finely. In a small pan, heat the remaining 2 teaspoons of olive oil over medium heat and sauté the minced garlic for about 30 seconds until fragrant.

  • 6

    Add the sautéed garlic with its oil to the steamed cauliflower and blend or mash until smooth and creamy. Season with a pinch of salt as needed.

  • 7

    Plate the seared cod alongside a serving of garlic green beans and a generous scoop of the cauliflower mash. Serve immediately.