Seared Cod with Creamy Potato Mash and Steamed Broccoli

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

Seared Cod with Creamy Potato Mash and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod with Creamy Potato Mash and Steamed Broccoli

Pan-seared cod fillets served over a bed of velvety mashed potatoes and vibrant steamed broccoli, finished with a squeeze of fresh lemon and a touch of buttery goodness.

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NUTRITION

790kcal
Protein
49.3g
Fat
34.8g
Carbs
73.2g

SERVINGS

1 serving

INGREDIENTS

7.4 oz Cod Fillet

300g Yukon Gold Potatoes

1/4 cup Whole Milk

1.5 tbsp Unsalted Butter

1 tbsp Extra Virgin Olive Oil

150g Broccoli Florets

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PREPARATION

  • 1

    Peel the potatoes and cut them into even chunks, then place them in a pot of salted water and bring to a boil until tender, about 15-20 minutes.

  • 2

    While potatoes cook, steam the broccoli florets over boiling water for 5-7 minutes until they are bright green and fork-tender.

  • 3

    Pat the cod fillets completely dry with paper towels and season both sides with sea salt and black pepper.

  • 4

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

  • 5

    Drain the potatoes and return them to the pot, mashing them thoroughly with the milk and butter until smooth and creamy.

  • 6

    Plate the creamy mash first, top with the seared cod, and serve the steamed broccoli on the side with an optional lemon wedge.

Seared Cod with Creamy Potato Mash and Steamed Broccoli

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

Seared Cod with Creamy Potato Mash and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Cod with Creamy Potato Mash and Steamed Broccoli

Pan-seared cod fillets served over a bed of velvety mashed potatoes and vibrant steamed broccoli, finished with a squeeze of fresh lemon and a touch of buttery goodness.

NUTRITION

790kcal
Protein
49.3g
Fat
34.8g
Carbs
73.2g

SERVINGS

1 serving

INGREDIENTS

7.4 oz Cod Fillet

300g Yukon Gold Potatoes

1/4 cup Whole Milk

1.5 tbsp Unsalted Butter

1 tbsp Extra Virgin Olive Oil

150g Broccoli Florets

PREPARATION

  • 1

    Peel the potatoes and cut them into even chunks, then place them in a pot of salted water and bring to a boil until tender, about 15-20 minutes.

  • 2

    While potatoes cook, steam the broccoli florets over boiling water for 5-7 minutes until they are bright green and fork-tender.

  • 3

    Pat the cod fillets completely dry with paper towels and season both sides with sea salt and black pepper.

  • 4

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

  • 5

    Drain the potatoes and return them to the pot, mashing them thoroughly with the milk and butter until smooth and creamy.

  • 6

    Plate the creamy mash first, top with the seared cod, and serve the steamed broccoli on the side with an optional lemon wedge.