Seared White Fish with Roasted Broccoli and Sweet Potato Mash

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

Seared White Fish with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Sweet Potato Mash

Pan-seared cod served over creamy mashed sweet potatoes and roasted broccoli, finished with a squeeze of fresh lemon for a bright, zesty zing.

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NUTRITION

507kcal
Protein
48.6g
Fat
15.8g
Carbs
44g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

150g Sweet Potato

180g Broccoli Florets

1 tbsp Extra Virgin Olive Oil

1 clove Garlic

Salt and Pepper to taste

1/2 Fresh Lemon

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PREPARATION

  • 1

    Preheat your oven to 400°F and toss the broccoli florets with half of the olive oil, salt, and pepper on a parchment-lined baking sheet.

  • 2

    Roast the broccoli for 15-20 minutes until the edges are tender and slightly charred.

  • 3

    Peel and cube the sweet potato, then boil in a pot of water for 10-12 minutes until fork-tender.

  • 4

    Drain the sweet potato and mash thoroughly, adding a splash of water if needed to reach a smooth and creamy consistency.

  • 5

    Pat the cod fillet dry with a paper towel and season both sides with salt, pepper, and minced garlic.

  • 6

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily.

  • 7

    Plate the sweet potato mash and roasted broccoli alongside the seared fish and finish with a fresh squeeze of lemon juice.

Seared White Fish with Roasted Broccoli and Sweet Potato Mash

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

Seared White Fish with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Roasted Broccoli and Sweet Potato Mash

Pan-seared cod served over creamy mashed sweet potatoes and roasted broccoli, finished with a squeeze of fresh lemon for a bright, zesty zing.

NUTRITION

507kcal
Protein
48.6g
Fat
15.8g
Carbs
44g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod Fillet

150g Sweet Potato

180g Broccoli Florets

1 tbsp Extra Virgin Olive Oil

1 clove Garlic

Salt and Pepper to taste

1/2 Fresh Lemon

PREPARATION

  • 1

    Preheat your oven to 400°F and toss the broccoli florets with half of the olive oil, salt, and pepper on a parchment-lined baking sheet.

  • 2

    Roast the broccoli for 15-20 minutes until the edges are tender and slightly charred.

  • 3

    Peel and cube the sweet potato, then boil in a pot of water for 10-12 minutes until fork-tender.

  • 4

    Drain the sweet potato and mash thoroughly, adding a splash of water if needed to reach a smooth and creamy consistency.

  • 5

    Pat the cod fillet dry with a paper towel and season both sides with salt, pepper, and minced garlic.

  • 6

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until the fish is opaque and flakes easily.

  • 7

    Plate the sweet potato mash and roasted broccoli alongside the seared fish and finish with a fresh squeeze of lemon juice.