Name: Seared Cod with Steamed Asparagus and Garlic Cauliflower Mash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.8 oz Cod Fillet; 1 cup Asparagus; 1.5 cups Cauliflower florets; 2 tbsp Nonfat Greek Yogurt; 1 tsp Olive Oil; 1 tsp Unsalted Butter; 2 cloves Garlic; 1 tbsp Lemon Juice

Seared Cod with Steamed Asparagus and Garlic Cauliflower Mash

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

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Asparagus and Garlic Cauliflower Mash

Pan-seared cod fillets served over a bed of creamy garlic cauliflower mash and tender steamed asparagus, finished with a bright squeeze of zesty lemon.

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NUTRITION

Protein

38.6g

Fat

10.8g

Carbs

17.4g

SERVINGS

1 serving

INGREDIENTS

5.8 oz Cod Fillet

1 cup Asparagus

1.5 cups Cauliflower florets

2 tbsp Nonfat Greek Yogurt

1 tsp Olive Oil

1 tsp Unsalted Butter

2 cloves Garlic

1 tbsp Lemon Juice

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PREPARATION

1
Steam the cauliflower florets until very tender, about 10-12 minutes.
2
While cauliflower steams, steam the asparagus for 4-5 minutes until bright green and tender-crisp.
3
Drain the cauliflower well and process with Greek yogurt, butter, and minced garlic until smooth and creamy.
4
Season the cod fillets with salt and pepper to taste.
5
Heat olive oil in a non-stick skillet over medium-high heat.
6
Sear the cod for 3-4 minutes per side until golden and the fish flakes easily with a fork.
7
Plate the cauliflower mash, top with the seared cod, and serve with the steamed asparagus and a squeeze of fresh lemon juice.