Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

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

Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

Savor the delicate flavor of pan-seared cod crowned with a zesty, vibrant green herb sauce and paired with hearty, crispy roasted cauliflower steaks. The freshness of basil and parsley, balanced with lemon and garlic, elevates the tender fish, while extra virgin olive oil brings a rich finish and a satisfying crunch to the cauliflower for a delightfully balanced meal.

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NUTRITION

499kcal
Protein
37.3g
Fat
31.2g
Carbs
11.9g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (~170g)

1 Cauliflower Steak (~150g)

2 tbsp Nonfat Greek Yogurt

1.5 tbsp Extra Virgin Olive Oil (for herb sauce)

1 tbsp Extra Virgin Olive Oil (for drizzling)

1/4 cup Fresh Parsley

1/4 cup Fresh Basil

1 Garlic Clove

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Place the cauliflower steak on a baking tray lined with parchment paper. Drizzle 1 tablespoon of extra virgin olive oil, season with salt and pepper, and roast for about 25-30 minutes until edges are crispy and tender.

  • 3

    While the cauliflower roasts, prepare the herb sauce by combining fresh parsley, basil, garlic, lemon juice, 2 tablespoons of nonfat Greek yogurt, and 1.5 tablespoons of extra virgin olive oil in a blender or food processor. Blend until smooth and season with a pinch of salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat. Season the cod fillet with salt and pepper.

  • 5

    Add the cod to the skillet and cook for approximately 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the seared cod alongside the roasted cauliflower steak and drizzle the vibrant herb sauce over the fish. Serve immediately and enjoy the balance of textures and flavors.

Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

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

Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Vibrant Green Herb Sauce and Crispy Roasted Cauliflower Steaks

Savor the delicate flavor of pan-seared cod crowned with a zesty, vibrant green herb sauce and paired with hearty, crispy roasted cauliflower steaks. The freshness of basil and parsley, balanced with lemon and garlic, elevates the tender fish, while extra virgin olive oil brings a rich finish and a satisfying crunch to the cauliflower for a delightfully balanced meal.

NUTRITION

499kcal
Protein
37.3g
Fat
31.2g
Carbs
11.9g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet (~170g)

1 Cauliflower Steak (~150g)

2 tbsp Nonfat Greek Yogurt

1.5 tbsp Extra Virgin Olive Oil (for herb sauce)

1 tbsp Extra Virgin Olive Oil (for drizzling)

1/4 cup Fresh Parsley

1/4 cup Fresh Basil

1 Garlic Clove

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Place the cauliflower steak on a baking tray lined with parchment paper. Drizzle 1 tablespoon of extra virgin olive oil, season with salt and pepper, and roast for about 25-30 minutes until edges are crispy and tender.

  • 3

    While the cauliflower roasts, prepare the herb sauce by combining fresh parsley, basil, garlic, lemon juice, 2 tablespoons of nonfat Greek yogurt, and 1.5 tablespoons of extra virgin olive oil in a blender or food processor. Blend until smooth and season with a pinch of salt and pepper.

  • 4

    Heat a non-stick skillet over medium-high heat. Season the cod fillet with salt and pepper.

  • 5

    Add the cod to the skillet and cook for approximately 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Plate the seared cod alongside the roasted cauliflower steak and drizzle the vibrant herb sauce over the fish. Serve immediately and enjoy the balance of textures and flavors.