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 cup cooked quinoa; 1 cup asparagus spears; 2 tsp extra virgin olive oil; 0.25 cup non-fat Greek yogurt; 1 tbsp fresh dill; 1 tbsp lemon juice; 1 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 0.25 tsp lemon zest

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

Flaky cod fillets pan-seared until golden and served over nutrient-dense quinoa with a bright, creamy lemon-dill sauce that adds a refreshing zing to every bite.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

56.0g

Fat

13.5g

Carbs

32.7g

SERVINGS

1 serving

INGREDIENTS

8 oz cod fillet

0.5 cup cooked quinoa

1 cup asparagus spears

2 tsp extra virgin olive oil

0.25 cup non-fat Greek yogurt

1 tbsp fresh dill

1 tbsp lemon juice

1 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp lemon zest

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.
2
Heat the extra virgin olive oil in a non-stick skillet over medium-high heat.
3
Place the cod in the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
4
In a small bowl, whisk together the Greek yogurt, lemon juice, lemon zest, minced garlic, and chopped fresh dill to create the sauce.
5
Steam the asparagus spears for 4-5 minutes until tender-crisp and bright green.
6
Plate the cooked quinoa and top with the seared cod and steamed asparagus.
7
Drizzle the creamy lemon-dill sauce over the fish and serve immediately.