Seared Cod Fillet 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 Fillet with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Green Beans and Cauliflower Mash

Pan-seared cod served over a bed of creamy garlic cauliflower mash with tender steamed green beans and a zesty lemon finish.

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NUTRITION

302kcal
Protein
35.5g
Fat
11.2g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Green beans

1 teaspoon Olive oil

1 teaspoon Ghee

1 Garlic clove, minced

1 tablespoon Fresh lemon juice

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PREPARATION

  • 1

    Steam the cauliflower florets in a steamer basket over boiling water for 10-12 minutes until very soft.

  • 2

    During the last 5 minutes of the cauliflower steaming, add the green beans to the steamer basket and cook until bright green and crisp-tender.

  • 3

    Transfer the steamed cauliflower to a blender or food processor along with the ghee, minced garlic, and a pinch of sea salt, then blend until smooth and creamy.

  • 4

    Pat the cod fillet dry with paper towels and season both sides with sea salt and black pepper.

  • 5

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

  • 6

    Sear the cod for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the cauliflower mash first, top with the seared cod, and serve the green beans on the side with a fresh squeeze of lemon juice.

Seared Cod Fillet 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 Fillet with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod Fillet with Steamed Green Beans and Cauliflower Mash

Pan-seared cod served over a bed of creamy garlic cauliflower mash with tender steamed green beans and a zesty lemon finish.

NUTRITION

302kcal
Protein
35.5g
Fat
11.2g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Green beans

1 teaspoon Olive oil

1 teaspoon Ghee

1 Garlic clove, minced

1 tablespoon Fresh lemon juice

PREPARATION

  • 1

    Steam the cauliflower florets in a steamer basket over boiling water for 10-12 minutes until very soft.

  • 2

    During the last 5 minutes of the cauliflower steaming, add the green beans to the steamer basket and cook until bright green and crisp-tender.

  • 3

    Transfer the steamed cauliflower to a blender or food processor along with the ghee, minced garlic, and a pinch of sea salt, then blend until smooth and creamy.

  • 4

    Pat the cod fillet dry with paper towels and season both sides with sea salt and black pepper.

  • 5

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

  • 6

    Sear the cod for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 7

    Plate the cauliflower mash first, top with the seared cod, and serve the green beans on the side with a fresh squeeze of lemon juice.