Seared Cod with Roasted Asparagus and Sweet Potato 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 Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Sweet Potato Mash

A light, nutritious dinner featuring tender seared cod paired with a silky sweet potato mash and crisp roasted asparagus, lightly drizzled with olive oil for a hint of richness. A perfect balance of lean protein, complex carbs, and healthy fats that fit seamlessly within your calorie and protein goals.

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NUTRITION

254kcal
Protein
19.6g
Fat
10.4g
Carbs
23.3g

SERVINGS

1 serving

INGREDIENTS

3 ounces Cod Fillet

1/2 medium Sweet Potato

4 spears Asparagus

2 teaspoons Olive Oil

1 tablespoon Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Peel and dice the sweet potato. Boil or steam until tender, then mash with a fork. Stir in half of the olive oil, a pinch of salt, and a splash of lemon juice for brightness.

  • 3

    Trim the tough ends off the asparagus. Toss with the remaining olive oil, salt, and pepper. Spread evenly on a baking sheet and roast in the oven for 10-12 minutes until tender and slightly caramelized.

  • 4

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper on both sides.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 2-3 minutes per side until the exterior is lightly golden and the fish flakes easily with a fork.

  • 6

    Plate the seared cod alongside a generous scoop of sweet potato mash and arrange the roasted asparagus on the side. Drizzle a little extra lemon juice over the fish if desired.

Seared Cod with Roasted Asparagus and Sweet Potato 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 Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Sweet Potato Mash

A light, nutritious dinner featuring tender seared cod paired with a silky sweet potato mash and crisp roasted asparagus, lightly drizzled with olive oil for a hint of richness. A perfect balance of lean protein, complex carbs, and healthy fats that fit seamlessly within your calorie and protein goals.

NUTRITION

254kcal
Protein
19.6g
Fat
10.4g
Carbs
23.3g

SERVINGS

1 serving

INGREDIENTS

3 ounces Cod Fillet

1/2 medium Sweet Potato

4 spears Asparagus

2 teaspoons Olive Oil

1 tablespoon Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Peel and dice the sweet potato. Boil or steam until tender, then mash with a fork. Stir in half of the olive oil, a pinch of salt, and a splash of lemon juice for brightness.

  • 3

    Trim the tough ends off the asparagus. Toss with the remaining olive oil, salt, and pepper. Spread evenly on a baking sheet and roast in the oven for 10-12 minutes until tender and slightly caramelized.

  • 4

    Pat the cod fillet dry with a paper towel and season lightly with salt and pepper on both sides.

  • 5

    Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 2-3 minutes per side until the exterior is lightly golden and the fish flakes easily with a fork.

  • 6

    Plate the seared cod alongside a generous scoop of sweet potato mash and arrange the roasted asparagus on the side. Drizzle a little extra lemon juice over the fish if desired.