Seared Cod with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Pan-seared cod served over a bed of velvety cauliflower mash with tender steamed broccoli and a bright squeeze of lemon.

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NUTRITION

274kcal
Protein
39.6g
Fat
7g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet

1.5 cups Cauliflower florets

1 cup Broccoli florets

1 tsp Ghee

1 tbsp Non-fat Greek Yogurt

Pinch of garlic powder, salt, and pepper

Fresh lemon wedge

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PREPARATION

  • 1

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

  • 2

    Add broccoli florets to the steamer during the last 5 minutes of cooking until bright green and tender-crisp.

  • 3

    Transfer steamed cauliflower to a food processor or bowl; add Greek yogurt, garlic powder, salt, and pepper, then blend until smooth and velvety.

  • 4

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

  • 5

    Heat ghee in a non-stick skillet over medium-high heat.

  • 6

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

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve with the steamed broccoli and a fresh lemon wedge.

Seared Cod with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Steamed Broccoli and Cauliflower Mash

Pan-seared cod served over a bed of velvety cauliflower mash with tender steamed broccoli and a bright squeeze of lemon.

NUTRITION

274kcal
Protein
39.6g
Fat
7g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet

1.5 cups Cauliflower florets

1 cup Broccoli florets

1 tsp Ghee

1 tbsp Non-fat Greek Yogurt

Pinch of garlic powder, salt, and pepper

Fresh lemon wedge

PREPARATION

  • 1

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

  • 2

    Add broccoli florets to the steamer during the last 5 minutes of cooking until bright green and tender-crisp.

  • 3

    Transfer steamed cauliflower to a food processor or bowl; add Greek yogurt, garlic powder, salt, and pepper, then blend until smooth and velvety.

  • 4

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

  • 5

    Heat ghee in a non-stick skillet over medium-high heat.

  • 6

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

  • 7

    Plate the cauliflower mash, top with the seared cod, and serve with the steamed broccoli and a fresh lemon wedge.