Seared Cod with Creamy White Bean and Kale Sauté

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

Seared Cod with Creamy White Bean and Kale Sauté

YOUR SOLIN GENERATED RECIPE

Seared Cod with Creamy White Bean and Kale Sauté

Pan-seared cod served over a creamy white bean and kale sauté, finished with a squeeze of fresh lemon and a drizzle of silky olive oil.

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NUTRITION

575kcal
Protein
50.2g
Fat
16.9g
Carbs
60.4g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

1 cup Cannellini Beans

2 cups Chopped Kale

1 tablespoon Extra Virgin Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 2

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

  • 3

    Place the cod in the skillet and sear for 3-4 minutes per side until golden and opaque, then remove and set aside.

  • 4

    In the same skillet, add the remaining oil and sauté the minced garlic until fragrant.

  • 5

    Stir in the white beans and kale with a splash of water or vegetable broth, mashing a few beans with the back of a spoon to create a creamy texture.

  • 6

    Cook until the kale is wilted and the bean mixture is heated through.

  • 7

    Return the cod to the pan to warm through and finish the dish with a squeeze of fresh lemon juice.

Seared Cod with Creamy White Bean and Kale Sauté

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

Seared Cod with Creamy White Bean and Kale Sauté

YOUR SOLIN GENERATED RECIPE

Seared Cod with Creamy White Bean and Kale Sauté

Pan-seared cod served over a creamy white bean and kale sauté, finished with a squeeze of fresh lemon and a drizzle of silky olive oil.

NUTRITION

575kcal
Protein
50.2g
Fat
16.9g
Carbs
60.4g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

1 cup Cannellini Beans

2 cups Chopped Kale

1 tablespoon Extra Virgin Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper.

  • 2

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

  • 3

    Place the cod in the skillet and sear for 3-4 minutes per side until golden and opaque, then remove and set aside.

  • 4

    In the same skillet, add the remaining oil and sauté the minced garlic until fragrant.

  • 5

    Stir in the white beans and kale with a splash of water or vegetable broth, mashing a few beans with the back of a spoon to create a creamy texture.

  • 6

    Cook until the kale is wilted and the bean mixture is heated through.

  • 7

    Return the cod to the pan to warm through and finish the dish with a squeeze of fresh lemon juice.