Name: Pan-Seared Fish Fillet with Mashed Plantains and Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.5 ounces Cod Fillet; 1 medium Yellow Plantain; 1.5 cups Broccoli florets; 1 teaspoon Avocado Oil; 1 tablespoon Non-fat Greek Yogurt; 1 tablespoon Lime Juice

Nutrition

Per serving

412 calories

Protein: 39g; 36% of calories
Carbs: 53g; 50% of calories
Fat: 7g; 14% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Peel the plantain and cut it into thick chunks, then boil in a pot of salted water for 10-12 minutes until soft.
While the plantains boil, steam the broccoli florets in a steamer basket over simmering water for 5-6 minutes until tender.
Pat the cod fillet dry with paper towels and season both sides with sea salt and black pepper.
Heat the avocado oil in a non-stick skillet over medium-high heat and sear the fish for 3-4 minutes per side until golden and flaky.
Drain the plantains and mash them thoroughly with the Greek yogurt until a smooth and creamy consistency is reached.
Serve the seared fish over the mashed plantains with the steamed broccoli on the side, drizzling everything with fresh lime juice.

Nutrition

Ingredients

Instructions

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