Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

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

Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

Pan-seared cod fillet served with a creamy herbed potato mash and tender steamed broccoli, finished with a squeeze of bright lemon juice.

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NUTRITION

265kcal
Protein
19.1g
Fat
9.6g
Carbs
27.1g

SERVINGS

1 serving

INGREDIENTS

2.8 oz Cod Fillet

120g Yukon Gold Potato, chopped

1 cup Broccoli Florets

1 tsp Extra Virgin Olive Oil

1 tsp Grass-fed Butter

1 tbsp Fresh Chives, minced

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PREPARATION

  • 1

    Place the chopped potatoes in a pot of salted water and bring to a boil; cook until tender, about 12-15 minutes.

  • 2

    While potatoes cook, set up a steamer basket over another pot of simmering water and steam the broccoli florets for 5-6 minutes until vibrant green and tender-crisp.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with sea salt and black pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat. Sear the fish for 3-4 minutes per side until opaque and easily flaked with a fork.

  • 5

    Drain the cooked potatoes and mash them thoroughly with the grass-fed butter and minced chives.

  • 6

    Plate the herbed potato mash alongside the steamed broccoli and the pan-seared fish, garnishing with an optional squeeze of fresh lemon.

Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

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

Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Steamed Vegetables and Herbed Potato Mash

Pan-seared cod fillet served with a creamy herbed potato mash and tender steamed broccoli, finished with a squeeze of bright lemon juice.

NUTRITION

265kcal
Protein
19.1g
Fat
9.6g
Carbs
27.1g

SERVINGS

1 serving

INGREDIENTS

2.8 oz Cod Fillet

120g Yukon Gold Potato, chopped

1 cup Broccoli Florets

1 tsp Extra Virgin Olive Oil

1 tsp Grass-fed Butter

1 tbsp Fresh Chives, minced

PREPARATION

  • 1

    Place the chopped potatoes in a pot of salted water and bring to a boil; cook until tender, about 12-15 minutes.

  • 2

    While potatoes cook, set up a steamer basket over another pot of simmering water and steam the broccoli florets for 5-6 minutes until vibrant green and tender-crisp.

  • 3

    Pat the cod fillet dry with a paper towel and season lightly with sea salt and black pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat. Sear the fish for 3-4 minutes per side until opaque and easily flaked with a fork.

  • 5

    Drain the cooked potatoes and mash them thoroughly with the grass-fed butter and minced chives.

  • 6

    Plate the herbed potato mash alongside the steamed broccoli and the pan-seared fish, garnishing with an optional squeeze of fresh lemon.