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 fillets; 1 tbsp Extra virgin olive oil; 0.25 cup Quinoa; 1 cup Asparagus; 2 tbsp Greek yogurt; 1 tbsp Lemon juice; 1 tsp Fresh dill; 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 bright, creamy lemon-dill yogurt sauce and served alongside nutty quinoa and crisp asparagus.

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NUTRITION

Protein

53.8g

Fat

18.5g

Carbs

39.4g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillets

1 tbsp Extra virgin olive oil

0.25 cup Quinoa

1 cup Asparagus

2 tbsp Greek yogurt

1 tbsp Lemon juice

1 tsp Fresh dill

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

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PREPARATION

1
In a small saucepan, combine 0.25 cup quinoa with 0.5 cup water; bring to a boil, then simmer covered for 15 minutes until fluffy.
2
Pat the cod fillets dry with a paper towel and season both sides with sea salt, black pepper, and garlic powder.
3
Heat the extra virgin olive oil in a large skillet over medium-high heat.
4
Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
5
While the fish cooks, steam the asparagus for 4 to 5 minutes until tender-crisp and vibrant green.
6
In a small bowl, whisk together the Greek yogurt, lemon juice, and fresh dill to create the sauce.
7
Serve the pan-seared cod over a bed of quinoa and asparagus, drizzled generously with the creamy lemon-dill sauce.