Seared Salmon Fillet 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 Salmon Fillet with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Salmon Fillet with Garlic Green Beans and Cauliflower Mash

Savor a beautifully seared salmon fillet paired with garlicky green beans and a silky cauliflower mash enriched with a hint of nonfat Greek yogurt. This dish delivers a balanced medley of flavors and textures—succulent, tender fish, crisp yet tender greens, and a smooth, creamy mash—that come together to create a satisfying and wholesome meal perfect for evening nourishment.

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NUTRITION

482kcal
Protein
45.2g
Fat
28.5g
Carbs
23g

SERVINGS

1 serving

INGREDIENTS

6 oz Salmon Fillet

1 cup Fresh Green Beans

1.5 cups Cauliflower

1 tbsp Olive Oil

2 Garlic Cloves

1/4 cup Nonfat Greek Yogurt

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the salmon dry and season with salt and pepper.

  • 2

    In a non-stick skillet, heat half the olive oil over medium-high heat. Once hot, add the salmon fillet skin-side down and sear for about 3-4 minutes until a crust forms. Flip and cook for an additional 3-4 minutes until desired doneness.

  • 3

    Meanwhile, trim the green beans and set up a pot with lightly salted boiling water. Blanch the green beans for 3-4 minutes until tender yet crisp, then immerse in ice water to halt cooking.

  • 4

    In a small pan, heat the remaining olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds. Toss the blanched green beans in the garlic oil, and season with salt and pepper.

  • 5

    Steam the cauliflower florets until very tender, about 8 minutes. Transfer to a bowl and mash with a fork or immersion blender. Stir in the nonfat Greek yogurt, and season with a pinch of salt and pepper, achieving a creamy smooth consistency.

  • 6

    Plate the seared salmon alongside the garlic-infused green beans and a generous serving of cauliflower mash. Garnish with an extra crack of pepper if desired and serve immediately.

Seared Salmon Fillet 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 Salmon Fillet with Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Salmon Fillet with Garlic Green Beans and Cauliflower Mash

Savor a beautifully seared salmon fillet paired with garlicky green beans and a silky cauliflower mash enriched with a hint of nonfat Greek yogurt. This dish delivers a balanced medley of flavors and textures—succulent, tender fish, crisp yet tender greens, and a smooth, creamy mash—that come together to create a satisfying and wholesome meal perfect for evening nourishment.

NUTRITION

482kcal
Protein
45.2g
Fat
28.5g
Carbs
23g

SERVINGS

1 serving

INGREDIENTS

6 oz Salmon Fillet

1 cup Fresh Green Beans

1.5 cups Cauliflower

1 tbsp Olive Oil

2 Garlic Cloves

1/4 cup Nonfat Greek Yogurt

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the salmon dry and season with salt and pepper.

  • 2

    In a non-stick skillet, heat half the olive oil over medium-high heat. Once hot, add the salmon fillet skin-side down and sear for about 3-4 minutes until a crust forms. Flip and cook for an additional 3-4 minutes until desired doneness.

  • 3

    Meanwhile, trim the green beans and set up a pot with lightly salted boiling water. Blanch the green beans for 3-4 minutes until tender yet crisp, then immerse in ice water to halt cooking.

  • 4

    In a small pan, heat the remaining olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds. Toss the blanched green beans in the garlic oil, and season with salt and pepper.

  • 5

    Steam the cauliflower florets until very tender, about 8 minutes. Transfer to a bowl and mash with a fork or immersion blender. Stir in the nonfat Greek yogurt, and season with a pinch of salt and pepper, achieving a creamy smooth consistency.

  • 6

    Plate the seared salmon alongside the garlic-infused green beans and a generous serving of cauliflower mash. Garnish with an extra crack of pepper if desired and serve immediately.