Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

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

Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

Enjoy a light yet satisfying dish featuring tender, flaky cod perfectly pan-seared to seal in moisture and flavor. The fish is enhanced by a bright, zesty lemon-herb sauce with fresh garlic and parsley, while a side of roasted asparagus adds a crisp and earthy contrast. This well-balanced meal is designed to hit your protein and calorie goals without sacrificing taste.

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NUTRITION

245kcal
Protein
38.4g
Fat
5.8g
Carbs
8.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Asparagus (134g)

3 tsp Extra Virgin Olive Oil

2 tbsp Lemon Juice

1 Garlic Clove

2 tbsp Fresh Parsley

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PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the asparagus with 1 teaspoon of olive oil, a pinch of salt and pepper, then spread on a baking sheet. Roast in the oven for about 10-12 minutes until tender and slightly caramelized.

  • 2

    While the asparagus roasts, pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 3

    Heat the remaining 2 teaspoons of olive oil in a non-stick skillet over medium-high heat. Once the oil is shimmering, carefully place the cod fillet in the pan.

  • 4

    Cook the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    In a small bowl, combine the lemon juice, minced garlic from the clove, and chopped fresh parsley. Stir well to create a zesty, aromatic sauce.

  • 6

    Plate the cod fillet and drizzle the lemon-herb sauce generously over the top. Serve with the roasted asparagus on the side.

Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

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

Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Cod with Zesty Lemon-Herb Sauce and Roasted Asparagus

Enjoy a light yet satisfying dish featuring tender, flaky cod perfectly pan-seared to seal in moisture and flavor. The fish is enhanced by a bright, zesty lemon-herb sauce with fresh garlic and parsley, while a side of roasted asparagus adds a crisp and earthy contrast. This well-balanced meal is designed to hit your protein and calorie goals without sacrificing taste.

NUTRITION

245kcal
Protein
38.4g
Fat
5.8g
Carbs
8.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Asparagus (134g)

3 tsp Extra Virgin Olive Oil

2 tbsp Lemon Juice

1 Garlic Clove

2 tbsp Fresh Parsley

PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the asparagus with 1 teaspoon of olive oil, a pinch of salt and pepper, then spread on a baking sheet. Roast in the oven for about 10-12 minutes until tender and slightly caramelized.

  • 2

    While the asparagus roasts, pat the cod fillet dry with paper towels and season both sides with salt and pepper.

  • 3

    Heat the remaining 2 teaspoons of olive oil in a non-stick skillet over medium-high heat. Once the oil is shimmering, carefully place the cod fillet in the pan.

  • 4

    Cook the cod for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 5

    In a small bowl, combine the lemon juice, minced garlic from the clove, and chopped fresh parsley. Stir well to create a zesty, aromatic sauce.

  • 6

    Plate the cod fillet and drizzle the lemon-herb sauce generously over the top. Serve with the roasted asparagus on the side.