Crispy Pan-Seared Cod with Lemon Herb Crust

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

Crispy Pan-Seared Cod with Lemon Herb Crust

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Lemon Herb Crust

Enjoy a delicate, crispy pan-seared cod featuring a zesty lemon herb crust paired with lightly roasted asparagus and a side of fluffy quinoa. This dish offers a bright, balanced flavor profile with a perfectly seared fish, fresh herbs, and a subtle crunch from whole wheat breadcrumbs.

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NUTRITION

386kcal
Protein
43.0g
Fat
8g
Carbs
35.3g

SERVINGS

1 serving

INGREDIENTS

150g Cod Fillet

2 tbsp Whole Wheat Breadcrumbs

1 tbsp Lemon Zest

1 tbsp Fresh Parsley

1 Garlic Clove

1 tsp Olive Oil

100g Asparagus

1/2 cup Cooked Quinoa

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine whole wheat breadcrumbs, lemon zest, chopped fresh parsley, and minced garlic.

  • 3

    Press the breadcrumb mixture onto the top of the cod fillet to form a crust.

  • 4

    Heat olive oil in a non-stick skillet over medium-high heat.

  • 5

    Place the cod, crust side down, in the skillet and cook for 3-4 minutes until the crust is golden and crisp.

  • 6

    Gently flip the cod and continue to cook for another 3-4 minutes, or until the fish is opaque and flakes easily.

  • 7

    Meanwhile, roast or steam the asparagus until tender, about 5-7 minutes.

  • 8

    Warm the cooked quinoa, if needed.

  • 9

    Plate the cod fillet alongside the asparagus and quinoa, and garnish with an extra sprinkle of fresh parsley if desired.

Crispy Pan-Seared Cod with Lemon Herb Crust

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

Crispy Pan-Seared Cod with Lemon Herb Crust

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Cod with Lemon Herb Crust

Enjoy a delicate, crispy pan-seared cod featuring a zesty lemon herb crust paired with lightly roasted asparagus and a side of fluffy quinoa. This dish offers a bright, balanced flavor profile with a perfectly seared fish, fresh herbs, and a subtle crunch from whole wheat breadcrumbs.

NUTRITION

386kcal
Protein
43.0g
Fat
8g
Carbs
35.3g

SERVINGS

1 serving

INGREDIENTS

150g Cod Fillet

2 tbsp Whole Wheat Breadcrumbs

1 tbsp Lemon Zest

1 tbsp Fresh Parsley

1 Garlic Clove

1 tsp Olive Oil

100g Asparagus

1/2 cup Cooked Quinoa

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the cod fillet dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine whole wheat breadcrumbs, lemon zest, chopped fresh parsley, and minced garlic.

  • 3

    Press the breadcrumb mixture onto the top of the cod fillet to form a crust.

  • 4

    Heat olive oil in a non-stick skillet over medium-high heat.

  • 5

    Place the cod, crust side down, in the skillet and cook for 3-4 minutes until the crust is golden and crisp.

  • 6

    Gently flip the cod and continue to cook for another 3-4 minutes, or until the fish is opaque and flakes easily.

  • 7

    Meanwhile, roast or steam the asparagus until tender, about 5-7 minutes.

  • 8

    Warm the cooked quinoa, if needed.

  • 9

    Plate the cod fillet alongside the asparagus and quinoa, and garnish with an extra sprinkle of fresh parsley if desired.