Seared Cod with Roasted Broccoli and Sweet Potato Mash

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

Seared Cod with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Sweet Potato Mash

Pan-seared cod fillets served over a creamy sweet potato mash with garlic-roasted broccoli, finished with a golden-crusted sear and a bright squeeze of lemon.

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NUTRITION

477kcal
Protein
43.1g
Fat
15.7g
Carbs
43.4g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

150 grams Sweet Potato

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 clove 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 minced garlic, then roast for 15-20 minutes until the edges are crisp.

  • 3

    Peel and cube the sweet potato, boil in water until tender, then drain and mash until smooth with a pinch of sea salt.

  • 4

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

  • 5

    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 it is opaque and flakes easily.

  • 6

    Plate the cod over the warm sweet potato mash with the roasted broccoli on the side and finish with a bright squeeze of fresh lemon juice.

Seared Cod with Roasted Broccoli and Sweet Potato Mash

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

Seared Cod with Roasted Broccoli and Sweet Potato Mash

YOUR SOLIN GENERATED RECIPE

Seared Cod with Roasted Broccoli and Sweet Potato Mash

Pan-seared cod fillets served over a creamy sweet potato mash with garlic-roasted broccoli, finished with a golden-crusted sear and a bright squeeze of lemon.

NUTRITION

477kcal
Protein
43.1g
Fat
15.7g
Carbs
43.4g

SERVINGS

1 serving

INGREDIENTS

7 ounces Cod Fillet

150 grams Sweet Potato

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 clove 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 minced garlic, then roast for 15-20 minutes until the edges are crisp.

  • 3

    Peel and cube the sweet potato, boil in water until tender, then drain and mash until smooth with a pinch of sea salt.

  • 4

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

  • 5

    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 it is opaque and flakes easily.

  • 6

    Plate the cod over the warm sweet potato mash with the roasted broccoli on the side and finish with a bright squeeze of fresh lemon juice.