Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 9 oz Cod fillet; 0.5 cup Cooked quinoa; 1 cup Asparagus; 0.5 cup Cherry tomatoes; 1 tbsp Extra virgin olive oil; 1 tbsp Lemon juice; 1 tbsp Fresh dill; 1 tsp Dijon mustard; 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 drizzled with a bright lemon-dill sauce, served over fluffy quinoa with a side of crisp-tender roasted asparagus.

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NUTRITION

Protein

54.7g

Fat

18.2g

Carbs

33.4g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod fillet

0.5 cup Cooked quinoa

1 cup Asparagus

0.5 cup Cherry tomatoes

1 tbsp Extra virgin olive oil

1 tbsp Lemon juice

1 tbsp Fresh dill

1 tsp Dijon mustard

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

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PREPARATION

1
Pat the cod fillets dry with paper towels and season both sides with the sea salt and black pepper.
2
Heat 0.5 tbsp of extra virgin olive oil in a large skillet over medium-high heat until shimmering.
3
Add the cod to the skillet and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
4
While the fish cooks, steam or sauté the asparagus and cherry tomatoes in a separate pan with a splash of water until they are tender.
5
In a small bowl, whisk together the remaining 0.5 tbsp of olive oil, lemon juice, minced garlic, Dijon mustard, and chopped fresh dill to create the sauce.
6
Plate the warm cooked quinoa, top it with the pan-seared cod, and arrange the vegetables on the side.
7
Drizzle the vibrant lemon-dill sauce over the fish and serve immediately.