Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

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

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

Savor this light yet satisfying dinner featuring a beautifully seared cod fillet, accompanied by crisp roasted asparagus and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt and olive oil. A harmonious plate that brings clean flavors and vibrant textures to the table.

Try 7 days free, then $12.99 / mo.

NUTRITION

297kcal
Protein
45.2g
Fat
8.1g
Carbs
11.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 serving (100g) Asparagus Spears

1 cup Cauliflower Florets

1/4 cup Nonfat Greek Yogurt

1 tsp Extra Virgin Olive Oil (for cod)

1/2 tsp Extra Virgin Olive Oil (for mash)

Salt & Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Prepare the asparagus by tossing them lightly with a pinch of salt and a drizzle of olive oil. Spread on the baking sheet and roast in the oven for about 10-12 minutes until tender and slightly crisp.

  • 3

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

  • 4

    In a small bowl, combine the steamed cauliflower with the nonfat Greek yogurt, 1/2 tsp olive oil, salt, and pepper. Mash until smooth and adjust seasoning as needed.

  • 5

    Season the cod fillet with salt and pepper.

  • 6

    Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3 minutes per side until the fish is opaque and flakes easily.

  • 7

    Plate the seared cod alongside a serving of roasted asparagus and a scoop of cauliflower mash.

  • 8

    Serve immediately and enjoy your balanced, clean dinner.

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

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

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Roasted Asparagus and Cauliflower Mash

Savor this light yet satisfying dinner featuring a beautifully seared cod fillet, accompanied by crisp roasted asparagus and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt and olive oil. A harmonious plate that brings clean flavors and vibrant textures to the table.

NUTRITION

297kcal
Protein
45.2g
Fat
8.1g
Carbs
11.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 serving (100g) Asparagus Spears

1 cup Cauliflower Florets

1/4 cup Nonfat Greek Yogurt

1 tsp Extra Virgin Olive Oil (for cod)

1/2 tsp Extra Virgin Olive Oil (for mash)

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Prepare the asparagus by tossing them lightly with a pinch of salt and a drizzle of olive oil. Spread on the baking sheet and roast in the oven for about 10-12 minutes until tender and slightly crisp.

  • 3

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

  • 4

    In a small bowl, combine the steamed cauliflower with the nonfat Greek yogurt, 1/2 tsp olive oil, salt, and pepper. Mash until smooth and adjust seasoning as needed.

  • 5

    Season the cod fillet with salt and pepper.

  • 6

    Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat. Once hot, add the cod fillet and sear for about 3 minutes per side until the fish is opaque and flakes easily.

  • 7

    Plate the seared cod alongside a serving of roasted asparagus and a scoop of cauliflower mash.

  • 8

    Serve immediately and enjoy your balanced, clean dinner.