Seared Cod with Steamed Asparagus and Cauliflower Mash

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

Seared Cod with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a beautifully balanced dinner featuring a tender seared cod fillet, perfectly paired with vibrant steamed asparagus and a creamy cauliflower mash enhanced with a hint of tangy Greek yogurt. This dish marries delicate flavors with a touch of olive oil, promising a wholesome and satisfying meal.

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NUTRITION

401kcal
Protein
54.1g
Fat
14.7g
Carbs
12.8g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet

1 cup Asparagus

1 cup Cauliflower Florets

1 tablespoon Olive Oil

1/8 cup Nonfat Greek Yogurt

1 tablespoon Lemon Juice

Salt and Pepper to taste

Try 3 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt, pepper, and lemon juice on both sides.

  • 2

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

  • 3

    While the fish is cooking, steam the asparagus until just tender, about 4-5 minutes.

  • 4

    Meanwhile, boil or steam the cauliflower florets until very soft, approximately 8-10 minutes. Drain and transfer to a bowl.

  • 5

    Mash the cauliflower with nonfat Greek yogurt, and season with a pinch of salt and pepper to taste, creating a creamy mash.

  • 6

    Plate the seared cod alongside the steamed asparagus and a generous portion of cauliflower mash, and serve immediately.

Seared Cod with Steamed Asparagus and Cauliflower Mash

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

Seared Cod with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Cauliflower Mash

Enjoy a beautifully balanced dinner featuring a tender seared cod fillet, perfectly paired with vibrant steamed asparagus and a creamy cauliflower mash enhanced with a hint of tangy Greek yogurt. This dish marries delicate flavors with a touch of olive oil, promising a wholesome and satisfying meal.

NUTRITION

401kcal
Protein
54.1g
Fat
14.7g
Carbs
12.8g

SERVINGS

1 serving

INGREDIENTS

9 ounces Cod Fillet

1 cup Asparagus

1 cup Cauliflower Florets

1 tablespoon Olive Oil

1/8 cup Nonfat Greek Yogurt

1 tablespoon Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season with salt, pepper, and lemon juice on both sides.

  • 2

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

  • 3

    While the fish is cooking, steam the asparagus until just tender, about 4-5 minutes.

  • 4

    Meanwhile, boil or steam the cauliflower florets until very soft, approximately 8-10 minutes. Drain and transfer to a bowl.

  • 5

    Mash the cauliflower with nonfat Greek yogurt, and season with a pinch of salt and pepper to taste, creating a creamy mash.

  • 6

    Plate the seared cod alongside the steamed asparagus and a generous portion of cauliflower mash, and serve immediately.