Seared White Fish 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 White Fish with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Steamed Broccoli and Cauliflower Mash

Pan-seared cod served over a creamy cauliflower mash with tender steamed broccoli, finished with a squeeze of bright lemon.

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NUTRITION

370kcal
Protein
63g
Fat
7.3g
Carbs
12.1g

SERVINGS

1 serving

INGREDIENTS

11 ounces Cod Fillet

1 cup Cauliflower Florets

1 cup Broccoli Florets

2 tablespoons Non-fat Greek Yogurt

1 teaspoon Extra Virgin Olive Oil

Salt, black pepper, and garlic powder to taste

Fresh lemon wedge

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PREPARATION

  • 1

    Place cauliflower and broccoli florets in a steamer basket over boiling water and steam until tender, about 8-10 minutes.

  • 2

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt, garlic powder, and a pinch of salt, then blend until creamy and smooth.

  • 3

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

  • 4

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

  • 5

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

  • 6

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

Seared White Fish 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 White Fish with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Steamed Broccoli and Cauliflower Mash

Pan-seared cod served over a creamy cauliflower mash with tender steamed broccoli, finished with a squeeze of bright lemon.

NUTRITION

370kcal
Protein
63g
Fat
7.3g
Carbs
12.1g

SERVINGS

1 serving

INGREDIENTS

11 ounces Cod Fillet

1 cup Cauliflower Florets

1 cup Broccoli Florets

2 tablespoons Non-fat Greek Yogurt

1 teaspoon Extra Virgin Olive Oil

Salt, black pepper, and garlic powder to taste

Fresh lemon wedge

PREPARATION

  • 1

    Place cauliflower and broccoli florets in a steamer basket over boiling water and steam until tender, about 8-10 minutes.

  • 2

    Transfer the steamed cauliflower to a blender or food processor, add the Greek yogurt, garlic powder, and a pinch of salt, then blend until creamy and smooth.

  • 3

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

  • 4

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

  • 5

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

  • 6

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