Pan Seared Fish with Roasted Vegetables and Herb Pasta

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

Pan Seared Fish with Roasted Vegetables and Herb Pasta

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Roasted Vegetables and Herb Pasta

Savor a beautifully balanced dinner featuring a perfectly pan-seared cod fillet, paired with a medley of roasted vegetables and a fragrant herb-infused whole wheat pasta. The light lemon-herb sauce and a subtle dollop of Greek yogurt elevate this dish into a harmonious blend of textures and flavors that is both satisfying and nutritious.

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NUTRITION

662kcal
Protein
45.4g
Fat
25.5g
Carbs
75.3g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet (~142g)

1.5 cups Cooked Whole Wheat Pasta (~210g)

1.5 cups Mixed Roasted Vegetables (~225g)

1.5 tbsp Extra Virgin Olive Oil

2 tbsp Nonfat Greek Yogurt

2 tbsp Chopped Fresh Herbs (Parsley & Basil)

1 tbsp Lemon Juice

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the mixed vegetables (zucchini, red bell pepper, cherry tomatoes) with 0.5 tablespoon of olive oil, salt, and pepper. Spread them on a baking tray and roast for about 20 minutes until tender and slightly caramelized.

  • 2

    Meanwhile, bring a pot of salted water to a boil and cook the whole wheat pasta according to the package instructions until al dente. Drain and toss with chopped fresh herbs, lemon juice, and a drizzle (0.5 tablespoon) of olive oil.

  • 3

    Season the cod fillet with salt and pepper. In a non-stick skillet, heat the remaining 0.5 tablespoon of olive oil over medium-high heat. Sear the fish for about 3-4 minutes per side, or until the interior is opaque and it flakes easily.

  • 4

    Plate the pasta and arrange the roasted vegetables on the side. Place the pan-seared cod on top or next to the pasta, then finish with a light dollop of nonfat Greek yogurt over the fish and a squeeze of fresh lemon if desired.

  • 5

    Serve immediately and enjoy the harmonious blend of aromatic herbs, fresh vegetables, and succulent fish.

Pan Seared Fish with Roasted Vegetables and Herb Pasta

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

Pan Seared Fish with Roasted Vegetables and Herb Pasta

YOUR SOLIN GENERATED RECIPE

Pan Seared Fish with Roasted Vegetables and Herb Pasta

Savor a beautifully balanced dinner featuring a perfectly pan-seared cod fillet, paired with a medley of roasted vegetables and a fragrant herb-infused whole wheat pasta. The light lemon-herb sauce and a subtle dollop of Greek yogurt elevate this dish into a harmonious blend of textures and flavors that is both satisfying and nutritious.

NUTRITION

662kcal
Protein
45.4g
Fat
25.5g
Carbs
75.3g

SERVINGS

1 serving

INGREDIENTS

5 oz Cod Fillet (~142g)

1.5 cups Cooked Whole Wheat Pasta (~210g)

1.5 cups Mixed Roasted Vegetables (~225g)

1.5 tbsp Extra Virgin Olive Oil

2 tbsp Nonfat Greek Yogurt

2 tbsp Chopped Fresh Herbs (Parsley & Basil)

1 tbsp Lemon Juice

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F. Toss the mixed vegetables (zucchini, red bell pepper, cherry tomatoes) with 0.5 tablespoon of olive oil, salt, and pepper. Spread them on a baking tray and roast for about 20 minutes until tender and slightly caramelized.

  • 2

    Meanwhile, bring a pot of salted water to a boil and cook the whole wheat pasta according to the package instructions until al dente. Drain and toss with chopped fresh herbs, lemon juice, and a drizzle (0.5 tablespoon) of olive oil.

  • 3

    Season the cod fillet with salt and pepper. In a non-stick skillet, heat the remaining 0.5 tablespoon of olive oil over medium-high heat. Sear the fish for about 3-4 minutes per side, or until the interior is opaque and it flakes easily.

  • 4

    Plate the pasta and arrange the roasted vegetables on the side. Place the pan-seared cod on top or next to the pasta, then finish with a light dollop of nonfat Greek yogurt over the fish and a squeeze of fresh lemon if desired.

  • 5

    Serve immediately and enjoy the harmonious blend of aromatic herbs, fresh vegetables, and succulent fish.