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

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NUTRITION

Protein

54.9g

Fat

21.5g

Carbs

31.2g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

1 tbsp Avocado oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 tsp Lemon zest

0.25 tsp Sea salt

0.25 tsp Black pepper

1 cup Asparagus spears

0.5 cup Cooked quinoa

1 clove Garlic

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.
2
In a small bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, lemon zest, and minced garlic until smooth.
3
Heat avocado oil in a large skillet over medium-high heat until shimmering.
4
Place the cod in the skillet and sear for 3-4 minutes until a golden-brown crust forms, then carefully flip.
5
Add the asparagus spears to the same pan and cook for another 3-4 minutes until the fish is opaque and flakes easily.
6
Warm the pre-cooked quinoa in a small pot or microwave until heated through.
7
Plate the cod over the quinoa, arrange the asparagus on the side, and drizzle the creamy lemon-dill sauce over the fish.