Seared Cod with Lemon-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 Cod with Lemon-Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon-Garlic Green Beans and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring tender, perfectly seared cod paired with crisp lemon-garlic green beans and a creamy cauliflower mash. The dish is elevated with hints of lemon zest and garlic, while a drizzle of olive oil and a touch of butter create a beautifully balanced, clean meal.

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NUTRITION

424kcal
Protein
51.8g
Fat
24.7g
Carbs
20g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet (~255g)

1 tbsp Olive Oil (for cod)

1 cup Green Beans (~125g)

1 tsp Olive Oil (for beans)

150g Cauliflower

1 tsp Butter

2 cloves Garlic

1 Lemon

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    In a skillet over medium-high heat, add 1 tablespoon olive oil and heat until shimmering.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until golden and cooked through. Remove from the pan and let rest.

  • 4

    Meanwhile, steam or boil the cauliflower until tender, about 8-10 minutes.

  • 5

    In a separate pan, sauté the green beans with 1 teaspoon olive oil and the minced garlic (from 2 cloves) for about 4-5 minutes, until tender-crisp.

  • 6

    Drain the cauliflower and mash it with 1 teaspoon butter, a squeeze of lemon juice, a pinch of salt and pepper to create a smooth, creamy mash.

  • 7

    Finish the green beans by adding a little lemon zest and juice from half the lemon.

  • 8

    Plate the seared cod alongside a serving of lemon-garlic green beans and a generous scoop of cauliflower mash. Garnish with extra lemon if desired.

Seared Cod with Lemon-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 Cod with Lemon-Garlic Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon-Garlic Green Beans and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring tender, perfectly seared cod paired with crisp lemon-garlic green beans and a creamy cauliflower mash. The dish is elevated with hints of lemon zest and garlic, while a drizzle of olive oil and a touch of butter create a beautifully balanced, clean meal.

NUTRITION

424kcal
Protein
51.8g
Fat
24.7g
Carbs
20g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod Fillet (~255g)

1 tbsp Olive Oil (for cod)

1 cup Green Beans (~125g)

1 tsp Olive Oil (for beans)

150g Cauliflower

1 tsp Butter

2 cloves Garlic

1 Lemon

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    In a skillet over medium-high heat, add 1 tablespoon olive oil and heat until shimmering.

  • 3

    Sear the cod fillet for about 3-4 minutes per side until golden and cooked through. Remove from the pan and let rest.

  • 4

    Meanwhile, steam or boil the cauliflower until tender, about 8-10 minutes.

  • 5

    In a separate pan, sauté the green beans with 1 teaspoon olive oil and the minced garlic (from 2 cloves) for about 4-5 minutes, until tender-crisp.

  • 6

    Drain the cauliflower and mash it with 1 teaspoon butter, a squeeze of lemon juice, a pinch of salt and pepper to create a smooth, creamy mash.

  • 7

    Finish the green beans by adding a little lemon zest and juice from half the lemon.

  • 8

    Plate the seared cod alongside a serving of lemon-garlic green beans and a generous scoop of cauliflower mash. Garnish with extra lemon if desired.