Seared Cod with Steamed Broccoli and Cauliflower Mash

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

Seared Cod with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Pan-seared cod and steamed broccoli served over a garlic-infused cauliflower mash, finished with a squeeze of lemon for a texture that is wonderfully velvety.

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NUTRITION

420kcal
Protein
40.3g
Fat
23g
Carbs
15.3g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Broccoli florets

1.5 tablespoons Olive Oil

1 tablespoon Non-fat Greek Yogurt

1 clove Garlic

1 teaspoon Lemon Juice

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PREPARATION

  • 1

    Steam cauliflower florets until very tender, about 10-12 minutes.

  • 2

    Steam broccoli florets in a separate basket for 5-6 minutes until bright green and tender-crisp.

  • 3

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

  • 4

    Heat one tablespoon of olive oil in a non-stick skillet over medium-high heat.

  • 5

    Sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily.

  • 6

    Drain the steamed cauliflower and blend with the remaining half-tablespoon of olive oil, Greek yogurt, and minced garlic until smooth and creamy.

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve alongside the broccoli with the fresh lemon juice drizzled over the top.

Seared Cod with Steamed Broccoli and Cauliflower Mash

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

Seared Cod with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Pan-seared cod and steamed broccoli served over a garlic-infused cauliflower mash, finished with a squeeze of lemon for a texture that is wonderfully velvety.

NUTRITION

420kcal
Protein
40.3g
Fat
23g
Carbs
15.3g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Broccoli florets

1.5 tablespoons Olive Oil

1 tablespoon Non-fat Greek Yogurt

1 clove Garlic

1 teaspoon Lemon Juice

PREPARATION

  • 1

    Steam cauliflower florets until very tender, about 10-12 minutes.

  • 2

    Steam broccoli florets in a separate basket for 5-6 minutes until bright green and tender-crisp.

  • 3

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

  • 4

    Heat one tablespoon of olive oil in a non-stick skillet over medium-high heat.

  • 5

    Sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily.

  • 6

    Drain the steamed cauliflower and blend with the remaining half-tablespoon of olive oil, Greek yogurt, and minced garlic until smooth and creamy.

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve alongside the broccoli with the fresh lemon juice drizzled over the top.