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 tbsp Olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 tsp Lemon zest; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 1 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 finished with a bright and creamy lemon-dill sauce, served alongside nutty quinoa and crisp-tender asparagus for a refreshing meal.

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NUTRITION

Protein

55.4g

Fat

14.1g

Carbs

34.6g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 tbsp Olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 tsp Lemon zest

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 cup Cooked quinoa

1 cup Asparagus spears

1 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
In a small bowl, whisk together the Greek yogurt, fresh dill, lemon juice, and lemon zest until smooth.
3
Heat olive oil in a non-stick skillet over medium-high heat.
4
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.
5
While the fish cooks, steam the asparagus spears for 4-5 minutes until bright green and crisp-tender.
6
Warm the pre-cooked quinoa in a separate pan or microwave.
7
Plate the quinoa and asparagus, top with the pan-seared cod, and drizzle the creamy lemon-dill sauce over the fish.