Seared Cod with Roasted Asparagus and Lentil Mash

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

Seared Cod with Roasted Asparagus and Lentil Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Lentil Mash

A beautifully balanced dinner featuring tender, seared cod paired with vibrant roasted asparagus and a creamy lentil mash. The dish is lightly seasoned with garlic and lemon, ensuring a refreshing and satisfying meal that fits perfectly within your low‐fat dietary goals.

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NUTRITION

477kcal
Protein
65.8g
Fat
2.8g
Carbs
57.3g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet (227g)

1 cup Asparagus (134g)

1.25 cups cooked Red Lentils (248g)

1 clove Garlic

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 400°F.

  • 2

    Rinse and trim the asparagus; toss with a tiny drizzle of water, salt, and pepper, and spread on a baking sheet.

  • 3

    Place the asparagus in the oven and roast for 10-12 minutes until tender and slightly crisp.

  • 4

    For the lentil mash, heat a small nonstick pan over medium heat and add the rinsed red lentils with a splash of water if needed. Stir in a crushed garlic clove for extra flavor. Once warmed through, mash slightly with a fork; season with salt and pepper.

  • 5

    Meanwhile, pat the cod fillet dry with a paper towel and season both sides lightly with salt, pepper, and a few drops of lemon juice.

  • 6

    Heat a nonstick skillet over medium-high heat. Sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the seared cod alongside a serving of lentil mash and roasted asparagus, and finish with a drizzle of lemon juice over the fish for brightness.

Seared Cod with Roasted Asparagus and Lentil Mash

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

Seared Cod with Roasted Asparagus and Lentil Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Lentil Mash

A beautifully balanced dinner featuring tender, seared cod paired with vibrant roasted asparagus and a creamy lentil mash. The dish is lightly seasoned with garlic and lemon, ensuring a refreshing and satisfying meal that fits perfectly within your low‐fat dietary goals.

NUTRITION

477kcal
Protein
65.8g
Fat
2.8g
Carbs
57.3g

SERVINGS

1 serving

INGREDIENTS

8 ounces Cod Fillet (227g)

1 cup Asparagus (134g)

1.25 cups cooked Red Lentils (248g)

1 clove Garlic

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 400°F.

  • 2

    Rinse and trim the asparagus; toss with a tiny drizzle of water, salt, and pepper, and spread on a baking sheet.

  • 3

    Place the asparagus in the oven and roast for 10-12 minutes until tender and slightly crisp.

  • 4

    For the lentil mash, heat a small nonstick pan over medium heat and add the rinsed red lentils with a splash of water if needed. Stir in a crushed garlic clove for extra flavor. Once warmed through, mash slightly with a fork; season with salt and pepper.

  • 5

    Meanwhile, pat the cod fillet dry with a paper towel and season both sides lightly with salt, pepper, and a few drops of lemon juice.

  • 6

    Heat a nonstick skillet over medium-high heat. Sear the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the seared cod alongside a serving of lentil mash and roasted asparagus, and finish with a drizzle of lemon juice over the fish for brightness.