Seared Cod with Roasted Asparagus and Cauliflower Mash

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Pan-seared cod served over a creamy cauliflower mash with oven-roasted asparagus, finished with a squeeze of zesty lemon.

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NUTRITION

333kcal
Protein
35.5g
Fat
15.7g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Asparagus spears

2 teaspoons Extra Virgin Olive Oil

1 teaspoon Ghee

1 tablespoon Non-fat Greek Yogurt

1 clove Garlic, minced

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PREPARATION

  • 1

    Preheat your oven to 400°F and line a baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss with one teaspoon of olive oil, salt, and pepper.

  • 3

    Spread the asparagus on the baking sheet and roast for 12 to 15 minutes until tender-crisp.

  • 4

    While the asparagus roasts, steam the cauliflower florets until they are very soft, about 10 minutes.

  • 5

    Transfer the steamed cauliflower to a blender or food processor with the ghee, Greek yogurt, and minced garlic, then process until completely smooth.

  • 6

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

  • 7

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

  • 8

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

  • 9

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

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

Seared Cod with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Asparagus and Cauliflower Mash

Pan-seared cod served over a creamy cauliflower mash with oven-roasted asparagus, finished with a squeeze of zesty lemon.

NUTRITION

333kcal
Protein
35.5g
Fat
15.7g
Carbs
14.7g

SERVINGS

1 serving

INGREDIENTS

5.5 ounces Cod Fillet

1.5 cups Cauliflower florets

1 cup Asparagus spears

2 teaspoons Extra Virgin Olive Oil

1 teaspoon Ghee

1 tablespoon Non-fat Greek Yogurt

1 clove Garlic, minced

PREPARATION

  • 1

    Preheat your oven to 400°F and line a baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss with one teaspoon of olive oil, salt, and pepper.

  • 3

    Spread the asparagus on the baking sheet and roast for 12 to 15 minutes until tender-crisp.

  • 4

    While the asparagus roasts, steam the cauliflower florets until they are very soft, about 10 minutes.

  • 5

    Transfer the steamed cauliflower to a blender or food processor with the ghee, Greek yogurt, and minced garlic, then process until completely smooth.

  • 6

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

  • 7

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

  • 8

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

  • 9

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