Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

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

Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

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

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NUTRITION

465kcal
Protein
63.8g
Fat
16.3g
Carbs
18.5g

SERVINGS

1 serving

INGREDIENTS

10 oz Cod Fillet

1.5 cups Cauliflower florets

150g Asparagus spears

2.1 oz Non-fat Greek Yogurt

1 tbsp Extra Virgin Olive Oil

1 clove Garlic

1 tbsp Lemon Juice

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PREPARATION

  • 1

    Place cauliflower florets in a steamer basket over boiling water and steam for 10-12 minutes until very soft.

  • 2

    During the last 4 minutes of steaming the cauliflower, add the asparagus spears to the steamer basket until tender-crisp.

  • 3

    While vegetables steam, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.

  • 4

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

  • 5

    Place the cod in the skillet and sear for 3-4 minutes per side until golden brown and the fish flakes easily with a fork.

  • 6

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

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve the asparagus on the side, finishing everything with a fresh squeeze of lemon juice.

Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

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

Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Asparagus and Cauliflower Mash

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

NUTRITION

465kcal
Protein
63.8g
Fat
16.3g
Carbs
18.5g

SERVINGS

1 serving

INGREDIENTS

10 oz Cod Fillet

1.5 cups Cauliflower florets

150g Asparagus spears

2.1 oz Non-fat Greek Yogurt

1 tbsp Extra Virgin Olive Oil

1 clove Garlic

1 tbsp Lemon Juice

PREPARATION

  • 1

    Place cauliflower florets in a steamer basket over boiling water and steam for 10-12 minutes until very soft.

  • 2

    During the last 4 minutes of steaming the cauliflower, add the asparagus spears to the steamer basket until tender-crisp.

  • 3

    While vegetables steam, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.

  • 4

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

  • 5

    Place the cod in the skillet and sear for 3-4 minutes per side until golden brown and the fish flakes easily with a fork.

  • 6

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

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve the asparagus on the side, finishing everything with a fresh squeeze of lemon juice.