Herb-Crusted Lemon Garlic Baked Cod

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

Herb-Crusted Lemon Garlic Baked Cod

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Lemon Garlic Baked Cod

Enjoy a light yet satisfying dish featuring tender cod fillet encrusted with fresh herbs, lemon zest, and garlic. Baked to perfection and served with a cooling nonfat Greek yogurt sauce, fluffy brown rice, and crisp steamed asparagus for a balanced meal.

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NUTRITION

382kcal
Protein
43.4g
Fat
7.3g
Carbs
36.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 medium Fresh Lemon (zest and juice)

2 Garlic Cloves

1 tbsp Fresh Parsley (chopped)

1 tsp Fresh Thyme (chopped)

1 tsp Olive Oil

1/2 cup Nonfat Greek Yogurt

1/2 cup Brown Rice (cooked)

1 cup Asparagus (steamed)

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PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    In a small bowl, combine the olive oil, lemon zest, minced garlic, chopped parsley, and thyme. Add a pinch of salt and pepper to create the herb mixture.

  • 3

    Place the cod fillet on a baking sheet lined with parchment paper. Rub the herb mixture evenly over the top of the fillet.

  • 4

    Bake the cod in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 5

    While the cod bakes, prepare the brown rice according to package instructions if not pre-cooked.

  • 6

    Steam the asparagus until tender yet crisp, about 5-7 minutes.

  • 7

    In a small bowl, stir the nonfat Greek yogurt with a squeeze of fresh lemon juice and a pinch of salt to serve as a refreshing sauce.

  • 8

    Plate the baked cod alongside the brown rice and steamed asparagus. Drizzle the Greek yogurt sauce over the cod or serve on the side.

  • 9

    Enjoy your balanced, protein-packed meal!

Herb-Crusted Lemon Garlic Baked Cod

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

Herb-Crusted Lemon Garlic Baked Cod

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Lemon Garlic Baked Cod

Enjoy a light yet satisfying dish featuring tender cod fillet encrusted with fresh herbs, lemon zest, and garlic. Baked to perfection and served with a cooling nonfat Greek yogurt sauce, fluffy brown rice, and crisp steamed asparagus for a balanced meal.

NUTRITION

382kcal
Protein
43.4g
Fat
7.3g
Carbs
36.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 medium Fresh Lemon (zest and juice)

2 Garlic Cloves

1 tbsp Fresh Parsley (chopped)

1 tsp Fresh Thyme (chopped)

1 tsp Olive Oil

1/2 cup Nonfat Greek Yogurt

1/2 cup Brown Rice (cooked)

1 cup Asparagus (steamed)

PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    In a small bowl, combine the olive oil, lemon zest, minced garlic, chopped parsley, and thyme. Add a pinch of salt and pepper to create the herb mixture.

  • 3

    Place the cod fillet on a baking sheet lined with parchment paper. Rub the herb mixture evenly over the top of the fillet.

  • 4

    Bake the cod in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

  • 5

    While the cod bakes, prepare the brown rice according to package instructions if not pre-cooked.

  • 6

    Steam the asparagus until tender yet crisp, about 5-7 minutes.

  • 7

    In a small bowl, stir the nonfat Greek yogurt with a squeeze of fresh lemon juice and a pinch of salt to serve as a refreshing sauce.

  • 8

    Plate the baked cod alongside the brown rice and steamed asparagus. Drizzle the Greek yogurt sauce over the cod or serve on the side.

  • 9

    Enjoy your balanced, protein-packed meal!