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 Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 tsp Dijon mustard; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 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 served with a tangy lemon-dill yogurt sauce over fluffy quinoa and tender roasted asparagus for a bright and refreshing meal.

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NUTRITION

Protein

55.2g

Fat

21.9g

Carbs

30.8g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 tsp Dijon mustard

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 tsp Garlic powder

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PREPARATION

1
Pat the cod fillets dry with paper towels to ensure a proper sear, then season both sides evenly with sea salt, black pepper, and garlic powder.
2
In a small mixing bowl, whisk together the Greek yogurt, finely chopped fresh dill, lemon juice, and Dijon mustard until the sauce is smooth and creamy.
3
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until shimmering.
4
Carefully place the cod fillets in the skillet and sear for 3 to 4 minutes per side, or until the exterior is golden brown and the fish flakes easily with a fork.
5
While the fish cooks, steam or lightly sauté the asparagus spears until they are bright green and tender-crisp.
6
Arrange the warm cooked quinoa on a plate, top with the pan-seared cod, and drizzle the lemon-dill sauce generously over the fish.
7
Serve immediately with the steamed asparagus on the side for a complete, clean-eating meal.