Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

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

Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

Enjoy a delicately pan-seared cod fillet crowned with a vibrant, creamy tomato curry sauce, served alongside crisp steamed lettuce, roasted potatoes, and lightly sautéed green beans. This dish marries aromatic spices and fresh produce to create a balanced, comforting meal that highlights the natural flavors of the sea while celebrating a rainbow of vegetables.

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NUTRITION

483kcal
Protein
51.6g
Fat
11g
Carbs
52.1g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Diced Tomatoes

1/4 cup Plain Low-Fat Greek Yogurt

1 tsp Olive Oil (for sauce)

1 tsp Curry Powder

2 cups Romaine Lettuce

1 medium Potato

1/2 medium Potato

1/2 cup Green Beans

1 tsp Olive Oil (for green beans)

Try 3 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat the oven to 400°F. Dice the potato (use one medium potato and an additional half, or cut one potato in half and reserve one half for roasting with a slightly smaller portion) into cubes, toss with a little olive oil, salt, and pepper, and roast on a baking sheet for about 25-30 minutes until tender and slightly crispy.

  • 2

    While the potatoes roast, steam the romaine lettuce gently until just wilted, about 3-4 minutes, then set aside.

  • 3

    Season the 6 oz cod fillet with salt and pepper. In a nonstick skillet over medium-high heat, add a teaspoon of olive oil and sear the fish for about 3-4 minutes per side until golden on the outside and opaque in the center.

  • 4

    For the creamy tomato curry sauce, combine 1/2 cup diced tomatoes, 1/4 cup plain low-fat Greek yogurt, and 1 tsp curry powder in a small saucepan. Warm gently over low heat, stirring frequently to create a smooth sauce. Adjust seasoning with salt and pepper to taste.

  • 5

    In another small pan, heat 1 tsp olive oil and sauté 1/2 cup green beans for 3-4 minutes until just tender, seasoning lightly with salt and pepper.

  • 6

    To plate, spoon the warm creamy tomato curry sauce over the seared fish. Arrange the roasted potatoes, sautéed green beans, and steamed lettuce on the side.

  • 7

    Serve immediately and enjoy your balanced, flavorful dinner.

Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

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

Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Creamy Tomato Curry Sauce and Steamed Lettuce with Roasted Potato and Sautéed Green Beans

Enjoy a delicately pan-seared cod fillet crowned with a vibrant, creamy tomato curry sauce, served alongside crisp steamed lettuce, roasted potatoes, and lightly sautéed green beans. This dish marries aromatic spices and fresh produce to create a balanced, comforting meal that highlights the natural flavors of the sea while celebrating a rainbow of vegetables.

NUTRITION

483kcal
Protein
51.6g
Fat
11g
Carbs
52.1g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1/2 cup Diced Tomatoes

1/4 cup Plain Low-Fat Greek Yogurt

1 tsp Olive Oil (for sauce)

1 tsp Curry Powder

2 cups Romaine Lettuce

1 medium Potato

1/2 medium Potato

1/2 cup Green Beans

1 tsp Olive Oil (for green beans)

PREPARATION

  • 1

    Preheat the oven to 400°F. Dice the potato (use one medium potato and an additional half, or cut one potato in half and reserve one half for roasting with a slightly smaller portion) into cubes, toss with a little olive oil, salt, and pepper, and roast on a baking sheet for about 25-30 minutes until tender and slightly crispy.

  • 2

    While the potatoes roast, steam the romaine lettuce gently until just wilted, about 3-4 minutes, then set aside.

  • 3

    Season the 6 oz cod fillet with salt and pepper. In a nonstick skillet over medium-high heat, add a teaspoon of olive oil and sear the fish for about 3-4 minutes per side until golden on the outside and opaque in the center.

  • 4

    For the creamy tomato curry sauce, combine 1/2 cup diced tomatoes, 1/4 cup plain low-fat Greek yogurt, and 1 tsp curry powder in a small saucepan. Warm gently over low heat, stirring frequently to create a smooth sauce. Adjust seasoning with salt and pepper to taste.

  • 5

    In another small pan, heat 1 tsp olive oil and sauté 1/2 cup green beans for 3-4 minutes until just tender, seasoning lightly with salt and pepper.

  • 6

    To plate, spoon the warm creamy tomato curry sauce over the seared fish. Arrange the roasted potatoes, sautéed green beans, and steamed lettuce on the side.

  • 7

    Serve immediately and enjoy your balanced, flavorful dinner.