Seared Cod with Steamed Green Beans 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 Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Pan-seared cod fillets served over a smooth cauliflower mash and steamed green beans, finished with a squeeze of zesty lemon.

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NUTRITION

311kcal
Protein
38g
Fat
10.9g
Carbs
17.3g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

1.5 cups Cauliflower Florets

1 cup Green Beans

2 teaspoons Extra Virgin Olive Oil

1 clove Garlic

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Steam the cauliflower florets in a steamer basket over boiling water until they are very tender, about 10 to 12 minutes.

  • 2

    Steam the trimmed green beans in a separate basket for approximately 5 minutes until they are bright green and crisp-tender.

  • 3

    Transfer the steamed cauliflower to a food processor or blender with one teaspoon of olive oil and the minced garlic, then process until the mixture is completely smooth and creamy.

  • 4

    Pat the cod fillets thoroughly dry with a paper towel and season both sides with a pinch of sea salt and freshly ground black pepper.

  • 5

    Heat the remaining teaspoon of olive oil in a large non-stick skillet over medium-high heat until the oil is shimmering.

  • 6

    Carefully place the cod in the skillet and sear for 3 to 4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 7

    Spread the cauliflower mash onto a plate, top with the seared cod fillet, and serve alongside the green beans with a fresh squeeze of zesty lemon juice.

Seared Cod with Steamed Green Beans 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 Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Green Beans and Cauliflower Mash

Pan-seared cod fillets served over a smooth cauliflower mash and steamed green beans, finished with a squeeze of zesty lemon.

NUTRITION

311kcal
Protein
38g
Fat
10.9g
Carbs
17.3g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

1.5 cups Cauliflower Florets

1 cup Green Beans

2 teaspoons Extra Virgin Olive Oil

1 clove Garlic

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Steam the cauliflower florets in a steamer basket over boiling water until they are very tender, about 10 to 12 minutes.

  • 2

    Steam the trimmed green beans in a separate basket for approximately 5 minutes until they are bright green and crisp-tender.

  • 3

    Transfer the steamed cauliflower to a food processor or blender with one teaspoon of olive oil and the minced garlic, then process until the mixture is completely smooth and creamy.

  • 4

    Pat the cod fillets thoroughly dry with a paper towel and season both sides with a pinch of sea salt and freshly ground black pepper.

  • 5

    Heat the remaining teaspoon of olive oil in a large non-stick skillet over medium-high heat until the oil is shimmering.

  • 6

    Carefully place the cod in the skillet and sear for 3 to 4 minutes per side until a golden crust forms and the fish flakes easily with a fork.

  • 7

    Spread the cauliflower mash onto a plate, top with the seared cod fillet, and serve alongside the green beans with a fresh squeeze of zesty lemon juice.