Name: Pan-Seared Cod with Garlic Mashed Potatoes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz cod fillet; 1 medium russet potato; 0.25 cup non-fat Greek yogurt; 0.5 tbsp ghee; 0.5 tbsp extra virgin olive oil; 2 cloves garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 tbsp fresh chives; 0.5 medium lemon

Pan-Seared Cod with Garlic Mashed Potatoes

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Garlic Mashed Potatoes

Pan-seared cod fillets served over creamy garlic mashed potatoes and finished with a bright squeeze of lemon and fresh chives.

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NUTRITION

Protein

52.4g

Fat

16.4g

Carbs

47.1g

SERVINGS

1 serving

INGREDIENTS

8 oz cod fillet

1 medium russet potato

0.25 cup non-fat Greek yogurt

0.5 tbsp ghee

0.5 tbsp extra virgin olive oil

2 cloves garlic

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp fresh chives

0.5 medium lemon

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PREPARATION

1
Peel and cube the potato, then boil in salted water until tender, about 12 to 15 minutes.
2
While potatoes boil, mince the garlic and finely chop the chives.
3
Drain potatoes and mash with Greek yogurt, ghee, minced garlic, and half of the salt and pepper until creamy.
4
Pat the cod fillets dry with a paper towel and season both sides with the remaining salt and pepper.
5
Heat olive oil in a skillet over medium-high heat and sear the cod for 3 to 4 minutes per side until opaque and flaky.
6
Serve the pan-seared cod over a bed of the garlic mashed potatoes, garnished with fresh chives and a squeeze of lemon.