Seared Cod with Lemon Garlic Asparagus 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 Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Garlic Asparagus and Cauliflower Mash

Pan-seared cod served over velvety cauliflower mash with garlic asparagus, finished with a bright squeeze of zesty lemon.

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NUTRITION

375kcal
Protein
59.4g
Fat
7.3g
Carbs
19.8g

SERVINGS

1 serving

INGREDIENTS

10 oz Cod Fillet

2 cups Cauliflower florets

1 cup Asparagus spears

1 tsp Extra Virgin Olive Oil

1 tbsp Nonfat Plain Greek Yogurt

2 cloves Garlic, minced

1 tbsp Fresh Lemon Juice

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PREPARATION

  • 1

    Steam the cauliflower florets until they are very tender, approximately 10 to 12 minutes.

  • 2

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt and a pinch of sea salt, and blend until completely smooth and velvety.

  • 3

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 4

    Heat the olive oil in a large non-stick skillet over medium-high heat.

  • 5

    Place the cod in the skillet and sear for 3 to 4 minutes per side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Remove the fish from the pan and set aside; in the same pan, add the asparagus and minced garlic, sautéing for 4 to 5 minutes until crisp-tender.

  • 7

    Divide the cauliflower mash between plates, top with the seared cod and garlic asparagus, and finish with a generous squeeze of fresh lemon juice.

Seared Cod with Lemon Garlic Asparagus 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 Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Lemon Garlic Asparagus and Cauliflower Mash

Pan-seared cod served over velvety cauliflower mash with garlic asparagus, finished with a bright squeeze of zesty lemon.

NUTRITION

375kcal
Protein
59.4g
Fat
7.3g
Carbs
19.8g

SERVINGS

1 serving

INGREDIENTS

10 oz Cod Fillet

2 cups Cauliflower florets

1 cup Asparagus spears

1 tsp Extra Virgin Olive Oil

1 tbsp Nonfat Plain Greek Yogurt

2 cloves Garlic, minced

1 tbsp Fresh Lemon Juice

PREPARATION

  • 1

    Steam the cauliflower florets until they are very tender, approximately 10 to 12 minutes.

  • 2

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt and a pinch of sea salt, and blend until completely smooth and velvety.

  • 3

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 4

    Heat the olive oil in a large non-stick skillet over medium-high heat.

  • 5

    Place the cod in the skillet and sear for 3 to 4 minutes per side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Remove the fish from the pan and set aside; in the same pan, add the asparagus and minced garlic, sautéing for 4 to 5 minutes until crisp-tender.

  • 7

    Divide the cauliflower mash between plates, top with the seared cod and garlic asparagus, and finish with a generous squeeze of fresh lemon juice.