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; 0.25 cup Plain Greek yogurt; 1 tbsp Extra virgin olive oil; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 tsp Lemon zest; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 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 topped with a creamy lemon-dill sauce and served over nutty quinoa and crisp asparagus for a bright, refreshing meal.

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NUTRITION

Protein

54.1g

Fat

17.3g

Carbs

28.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 cup Plain Greek yogurt

1 tbsp Extra virgin olive oil

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 tsp Lemon zest

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 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
Heat the extra virgin olive oil in a large skillet over medium-high heat until shimmering.
3
Place the cod in 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 is searing, steam the asparagus spears for about 5 minutes until they are tender-crisp and vibrant green.
5
In a small bowl, whisk together the Greek yogurt, fresh dill, lemon juice, and lemon zest until smooth.
6
Plate the cod over a bed of warm quinoa and steamed asparagus, then finish by drizzling the creamy lemon-dill sauce over the fish.