Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod fillet; 0.5 cup Cooked quinoa; 1.5 cup Asparagus spears; 1 tbsp Extra virgin olive oil; 2 tbsp Plain Greek yogurt; 1 tbsp Fresh dill; 0.5 whole Lemon; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.5 tsp Garlic powder

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Lemon-Dill Sauce

Flaky cod fillets pan-seared until golden and topped with a bright, creamy lemon-dill sauce, served alongside nutty quinoa and crisp-tender asparagus.

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NUTRITION

Protein

54.0g

Fat

20.1g

Carbs

36.0g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Cooked quinoa

1.5 cup Asparagus spears

1 tbsp Extra virgin olive oil

2 tbsp Plain Greek yogurt

1 tbsp Fresh dill

0.5 whole Lemon

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tsp Garlic powder

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PREPARATION

1
Pat the cod fillets dry with paper towels and season both sides with sea salt, black pepper, and garlic powder.
2
Heat the olive oil in a large skillet over medium-high heat until shimmering.
3
Place the cod in the skillet and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
4
While the fish cooks, steam the asparagus spears for 4-5 minutes until bright green and crisp-tender.
5
In a small bowl, whisk together the Greek yogurt, finely chopped fresh dill, and the juice from half a lemon to create the sauce.
6
Plate the pan-seared cod over a bed of warm quinoa with the steamed asparagus on the side.
7
Drizzle the creamy lemon-dill sauce over the fish and serve immediately.