Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

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

Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

Pan-seared cod served over a smooth cannellini bean mash with oven-roasted broccoli florets, finished with a bright lemon zest and a savory touch of caramelized garlic.

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NUTRITION

430kcal
Protein
45.8g
Fat
11.7g
Carbs
36.9g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

2/3 cup Cannellini Beans

1.5 cups Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

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PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with half of the olive oil and a pinch of salt then roast for 15-20 minutes until the edges are slightly charred

  • 3

    While the broccoli roasts rinse the cannellini beans and place them in a small saucepan with the minced garlic and a splash of water

  • 4

    Heat the beans over medium heat for 5 minutes then mash them with a fork or immersion blender until smooth and creamy

  • 5

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

  • 6

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until opaque and flaky

  • 7

    Stir the lemon juice into the bean mash and serve the cod on top with the roasted broccoli on the side

Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

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

Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Broccoli and Creamy White Bean Mash

Pan-seared cod served over a smooth cannellini bean mash with oven-roasted broccoli florets, finished with a bright lemon zest and a savory touch of caramelized garlic.

NUTRITION

430kcal
Protein
45.8g
Fat
11.7g
Carbs
36.9g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Cod Fillet

2/3 cup Cannellini Beans

1.5 cups Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

2 cloves Garlic

1 tablespoon Lemon Juice

PREPARATION

  • 1

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

  • 2

    Toss the broccoli florets with half of the olive oil and a pinch of salt then roast for 15-20 minutes until the edges are slightly charred

  • 3

    While the broccoli roasts rinse the cannellini beans and place them in a small saucepan with the minced garlic and a splash of water

  • 4

    Heat the beans over medium heat for 5 minutes then mash them with a fork or immersion blender until smooth and creamy

  • 5

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

  • 6

    Heat the remaining olive oil in a non-stick skillet over medium-high heat and sear the cod for 3-4 minutes per side until opaque and flaky

  • 7

    Stir the lemon juice into the bean mash and serve the cod on top with the roasted broccoli on the side