Seared Cod with Lemon Herb Cauliflower Mash

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

Seared Cod with Lemon Herb Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Herb Cauliflower Mash

Savor the delicate seared cod, perfectly seasoned and kissed with lemon, paired with a creamy, garlicky cauliflower mash accented with fresh herbs. This dish is a light yet satisfying pescatarian dinner ideal for nourishing your body while delighting your taste buds.

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NUTRITION

467kcal
Protein
42.0g
Fat
27.8g
Carbs
11.5g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1.5 cups Cauliflower

2 tbsp Extra Virgin Olive Oil

2 tbsp Plain Greek Yogurt

1 lemon wedge

1 clove Garlic

2 tbsp Mixed Fresh Herbs

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    In a non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 4

    In a blender or food processor, combine the steamed cauliflower, garlic, Greek yogurt, the remaining olive oil, and a squeeze of lemon juice. Blend until smooth and creamy, adding a small splash of water if needed for texture.

  • 5

    Stir in the mixed fresh herbs into the mash and season with salt and pepper to taste.

  • 6

    Plate the seared cod alongside a generous serving of lemon herb cauliflower mash, and garnish with the lemon wedge for an extra burst of freshness.

Seared Cod with Lemon Herb Cauliflower Mash

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

Seared Cod with Lemon Herb Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Herb Cauliflower Mash

Savor the delicate seared cod, perfectly seasoned and kissed with lemon, paired with a creamy, garlicky cauliflower mash accented with fresh herbs. This dish is a light yet satisfying pescatarian dinner ideal for nourishing your body while delighting your taste buds.

NUTRITION

467kcal
Protein
42.0g
Fat
27.8g
Carbs
11.5g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet

1.5 cups Cauliflower

2 tbsp Extra Virgin Olive Oil

2 tbsp Plain Greek Yogurt

1 lemon wedge

1 clove Garlic

2 tbsp Mixed Fresh Herbs

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    In a non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cod fillet and sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 3

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 4

    In a blender or food processor, combine the steamed cauliflower, garlic, Greek yogurt, the remaining olive oil, and a squeeze of lemon juice. Blend until smooth and creamy, adding a small splash of water if needed for texture.

  • 5

    Stir in the mixed fresh herbs into the mash and season with salt and pepper to taste.

  • 6

    Plate the seared cod alongside a generous serving of lemon herb cauliflower mash, and garnish with the lemon wedge for an extra burst of freshness.