Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

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

Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

YOUR SOLIN GENERATED RECIPE

Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

Pan-seared cod served over a creamy cauliflower mash with fresh herbs and crisp-tender steamed asparagus, finished with a bright squeeze of lemon.

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NUTRITION

477kcal
Protein
45.2g
Fat
24.1g
Carbs
25.1g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

300 grams Cauliflower florets

1 tablespoon Ghee

150 grams Asparagus spears

2 tablespoons Nonfat Plain Greek Yogurt

2 teaspoons Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon Fresh Parsley, chopped

1 tablespoon Lemon Juice

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PREPARATION

  • 1

    Steam the cauliflower florets until very tender, about 10-12 minutes.

  • 2

    While cauliflower steams, trim the woody ends off the asparagus and steam them separately for 4-5 minutes until crisp-tender.

  • 3

    Pat the cod fillet dry with paper towels and season with a pinch of salt and pepper.

  • 4

    Heat olive oil in a non-stick skillet over medium-high heat. Sear the cod for 3-4 minutes per side until golden and opaque throughout.

  • 5

    In a food processor or using an immersion blender, combine the steamed cauliflower, ghee, Greek yogurt, minced garlic, and parsley. Blend until smooth and creamy.

  • 6

    Plate the cauliflower mash, top with the seared cod, and serve the steamed asparagus on the side.

  • 7

    Drizzle the entire dish with fresh lemon juice before serving.

Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

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

Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

YOUR SOLIN GENERATED RECIPE

Seared Cod with Herbed Cauliflower Mash and Steamed Asparagus

Pan-seared cod served over a creamy cauliflower mash with fresh herbs and crisp-tender steamed asparagus, finished with a bright squeeze of lemon.

NUTRITION

477kcal
Protein
45.2g
Fat
24.1g
Carbs
25.1g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

300 grams Cauliflower florets

1 tablespoon Ghee

150 grams Asparagus spears

2 tablespoons Nonfat Plain Greek Yogurt

2 teaspoons Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon Fresh Parsley, chopped

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Steam the cauliflower florets until very tender, about 10-12 minutes.

  • 2

    While cauliflower steams, trim the woody ends off the asparagus and steam them separately for 4-5 minutes until crisp-tender.

  • 3

    Pat the cod fillet dry with paper towels and season with a pinch of salt and pepper.

  • 4

    Heat olive oil in a non-stick skillet over medium-high heat. Sear the cod for 3-4 minutes per side until golden and opaque throughout.

  • 5

    In a food processor or using an immersion blender, combine the steamed cauliflower, ghee, Greek yogurt, minced garlic, and parsley. Blend until smooth and creamy.

  • 6

    Plate the cauliflower mash, top with the seared cod, and serve the steamed asparagus on the side.

  • 7

    Drizzle the entire dish with fresh lemon juice before serving.