NUTRITION

SERVINGS

INGREDIENTS

8 oz Alaskan cod fillet

1 tbsp Extra virgin olive oil

0.25 cup Plain non-fat Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 tsp Lemon zest

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

PREPARATION

• 1

  Pat the Alaskan cod fillet dry with paper towels and season both sides with half of the sea salt and black pepper.

• 2

  Heat 0.5 tbsp of 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 to 4 minutes until a golden crust forms, then flip and cook for another 3 minutes until the fish is opaque and flakes easily.

• 4

  While the fish cooks, toss the asparagus spears with the remaining 0.5 tbsp olive oil, minced garlic, and the remaining salt and pepper in a separate pan over medium heat until tender-crisp.

• 5

  In a small mixing bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, and lemon zest until the sauce is smooth and creamy.

• 6

  Serve the pan-seared cod over the warm cooked quinoa with the asparagus on the side, finishing with a generous dollop of the lemon-dill sauce.