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; 0.25 cup Dry quinoa; 1.5 cup Asparagus spears; 1 tbsp Extra virgin olive oil; 2 tbsp Plain Greek yogurt; 1 tbsp Fresh lemon juice; 1 tsp Fresh dill; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 clove Garlic

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 zesty lemon-dill yogurt sauce, served alongside nutty quinoa and crisp-tender asparagus for a bright finish.

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NUTRITION

Protein

55.0g

Fat

20.8g

Carbs

41.8g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.25 cup Dry quinoa

1.5 cup Asparagus spears

1 tbsp Extra virgin olive oil

2 tbsp Plain Greek yogurt

1 tbsp Fresh lemon juice

1 tsp Fresh dill

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

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PREPARATION

1
Rinse the quinoa thoroughly and cook in 0.5 cup water until fluffy.
2
Pat the cod fillets dry with paper towels and season both sides with sea salt and black pepper.
3
Heat the extra virgin olive oil in a large skillet over medium-high heat.
4
Sear the cod for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily.
5
Steam the asparagus spears for 4 to 5 minutes until they reach a crisp-tender texture.
6
In a small bowl, whisk together the Greek yogurt, lemon juice, chopped dill, and minced garlic.
7
Serve the seared cod over a bed of nutty quinoa with the asparagus on the side, drizzled with the lemon-dill sauce.