Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Pan-seared cod fillets served atop a velvety cauliflower mash with roasted asparagus and a squeeze of zesty lemon.

Try 7 days free, then $12.99 / mo.

NUTRITION

280kcal
Protein
42.5g
Fat
6.4g
Carbs
15.2g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Wild-Caught Cod Fillet

1.5 cups Cauliflower Florets

1 cup Asparagus Spears

1 teaspoon Extra Virgin Olive Oil

2 tablespoons Non-fat Plain Greek Yogurt

1 clove Garlic, minced

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 400°F and line a small baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss with half of the olive oil, salt, and pepper.

  • 3

    Spread the asparagus on the baking sheet and roast for 12 to 15 minutes until tender and slightly charred.

  • 4

    Place cauliflower florets in a steamer basket over boiling water and steam for 10 minutes or until very soft.

  • 5

    Transfer the steamed cauliflower to a blender or food processor with the Greek yogurt, minced garlic, and a pinch of salt, blending until completely smooth.

  • 6

    Pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 7

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

  • 8

    Sear the cod for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 9

    Spoon the warm cauliflower mash onto a plate, top with the seared cod, and serve alongside the roasted asparagus with an optional squeeze of fresh lemon.

Seared Cod 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 with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Pan-seared cod fillets served atop a velvety cauliflower mash with roasted asparagus and a squeeze of zesty lemon.

NUTRITION

280kcal
Protein
42.5g
Fat
6.4g
Carbs
15.2g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Wild-Caught Cod Fillet

1.5 cups Cauliflower Florets

1 cup Asparagus Spears

1 teaspoon Extra Virgin Olive Oil

2 tablespoons Non-fat Plain Greek Yogurt

1 clove Garlic, minced

PREPARATION

  • 1

    Preheat your oven to 400°F and line a small baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss with half of the olive oil, salt, and pepper.

  • 3

    Spread the asparagus on the baking sheet and roast for 12 to 15 minutes until tender and slightly charred.

  • 4

    Place cauliflower florets in a steamer basket over boiling water and steam for 10 minutes or until very soft.

  • 5

    Transfer the steamed cauliflower to a blender or food processor with the Greek yogurt, minced garlic, and a pinch of salt, blending until completely smooth.

  • 6

    Pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 7

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

  • 8

    Sear the cod for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 9

    Spoon the warm cauliflower mash onto a plate, top with the seared cod, and serve alongside the roasted asparagus with an optional squeeze of fresh lemon.