Name: Seared Cod with Steamed Asparagus and Garlic Cauliflower Mash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7.4 ounces Cod Fillet; 2 cups Cauliflower florets; 1 cup Asparagus spears; 1/4 cup Nonfat Greek Yogurt; 1.5 teaspoons Olive Oil; 1 clove Garlic, minced; 1 teaspoon Lemon Juice

Nutrition

Per serving

342 calories

Protein: 50g; 57% of calories
Carbs: 17g; 20% of calories
Fat: 9g; 23% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Place the cauliflower florets in a steamer basket over boiling water and steam for 10-12 minutes until very soft.
While the cauliflower steams, trim the woody ends off the asparagus and set aside.
Transfer the steamed cauliflower to a food processor or bowl, adding the Greek yogurt and minced garlic, then blend or mash until smooth and velvety.
Steam the asparagus for 4-5 minutes until tender-crisp and bright green.
Pat the cod fillet dry with paper towels and season both sides with a pinch of sea salt and black pepper.
Heat the olive oil in a non-stick skillet over medium-high heat.
Sear the cod for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
Plate the cauliflower mash first, top with the seared cod, and serve the asparagus on the side with a fresh squeeze of lemon juice over the fish.

Nutrition

Ingredients

Instructions

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