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; 1 tbsp Olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 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

Pan-seared cod fillets topped with a creamy, zesty lemon-dill sauce and served alongside fluffy quinoa and crisp roasted asparagus.

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NUTRITION

Protein

54.7g

Fat

20.9g

Carbs

31.7g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

1 tbsp Olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt, black pepper, and garlic powder.
2
Heat the olive oil in a large non-stick skillet over medium-high heat until the oil is shimmering.
3
Carefully place the cod in the skillet and sear for 3 to 4 minutes per side until the exterior is golden brown and the fish flakes easily with a fork.
4
While the fish is searing, whisk together the Greek yogurt, finely chopped fresh dill, and lemon juice in a small bowl until smooth.
5
Steam or lightly sauté the asparagus spears until they are tender-crisp and bright green.
6
Plate the cod over a bed of warm, fluffy quinoa and drizzle the zesty lemon-dill sauce over the top, serving the asparagus on the side.