Name: Crispy Pan-Seared Trout with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz trout fillet; 1 tsp olive oil; 0.25 cup plain Greek yogurt; 1 tbsp fresh dill; 1 tsp lemon juice; 0.5 tsp lemon zest; 1 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 cup asparagus spears; 0.25 cup cooked brown rice

Crispy Pan-Seared Trout with Lemon-Dill Sauce

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

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Trout with Lemon-Dill Sauce

Pan-seared trout fillets served with a velvety lemon-dill yogurt sauce alongside crisp-tender asparagus and nutty brown rice.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

42.2g

Fat

21.3g

Carbs

22.9g

SERVINGS

1 serving

INGREDIENTS

6 oz trout fillet

1 tsp olive oil

0.25 cup plain Greek yogurt

1 tbsp fresh dill

1 tsp lemon juice

0.5 tsp lemon zest

1 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

1 cup asparagus spears

0.25 cup cooked brown rice

Try 7 days free, then $12.99 / mo.

PREPARATION

1
In a small bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, lemon zest, and minced garlic to create the sauce.
2
Pat the trout fillet dry with a paper towel and season both sides with sea salt and black pepper.
3
Heat the olive oil in a non-stick skillet over medium-high heat.
4
Place the trout in the skillet, skin-side down, and press gently with a spatula to ensure even contact; sear for 3-4 minutes until the skin is golden and crispy.
5
Flip the fillet and cook for an additional 2-3 minutes until the fish is opaque and flakes easily with a fork.
6
While the fish cooks, steam the asparagus spears for 4-5 minutes until bright green and tender.
7
Warm the pre-cooked brown rice in a small saucepan or microwave.
8
Plate the trout alongside the rice and asparagus, then drizzle the lemon-dill sauce generously over the fish.