Pan-Seared Cod with Green Beans and Mashed Cauliflower

Ingredients

• cod fillet 5 oz
• green beans 1 cup
• cauliflower 1 cup
• butter 1 tbsp
• olive oil 1 tsp

Method

1. Prepare the cauliflower. Place the cauliflower florets into a medium pot and cover with water. Bring to a boil over high heat, then reduce to medium and cook until the cauliflower is tender when pierced with a fork, about 10 minutes.
   Tip: Don't overcook the cauliflower to avoid a watery mash.
2. Cook the green beans. While the cauliflower cooks, bring another pot of water to boil. Add the trimmed green beans and cook for about 4-5 minutes until they are tender-crisp. Drain and set aside.
   Tip: To keep the green beans bright green, plunge them into ice water immediately after boiling.
3. Mash the cauliflower. Drain the cooked cauliflower well and transfer to a bowl. Add 1 tablespoon of butter and mash with a fork or potato masher until smooth but still a bit chunky. Season with salt and pepper to taste.
   Tip: If you want a creamier texture, add a splash of milk or cream.
4. Prepare the cod. Pat the cod fillet dry with paper towels to remove excess moisture. Season both sides lightly with salt and pepper.
   Tip: Dry fish sears better and develops a nice crust.
5. Pan-sear the cod. Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. When the oil is hot, place the cod fillet in the pan. Cook without moving for about 3-4 minutes until the bottom is golden brown. Carefully flip and cook the other side for another 3-4 minutes until the fish is opaque and flakes easily with a fork.
   Tip: Avoid flipping the fish multiple times to get a good sear.
6. Warm the green beans. Add the cooked green beans to the same skillet used for the cod, and toss for 1-2 minutes to warm and coat lightly with leftover flavors.
   Tip: This step enhances flavor by using the pan drippings.
7. Plate and serve. Place the mashed cauliflower on a plate, arrange the green beans beside it, and top with the pan-seared cod. Optionally, add a small pat of butter on the fish for extra richness.
   Tip: Serve immediately for best taste and texture.

Pro tips

• Always pat seafood dry before cooking to ensure a crispy sear.
• Use fresh green beans for better texture and flavor; frozen can be used but adjust cooking times.