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 Quinoa; 1 cup Asparagus spears; 0.25 cup Plain Greek yogurt; 2 tsp Extra virgin olive oil; 1 tsp Ghee; 1 tbsp Lemon juice; 1 tsp Lemon zest; 1 tbsp Fresh dill; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper

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 served with a velvety lemon-dill yogurt sauce over fluffy quinoa and crisp roasted asparagus.

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NUTRITION

Protein

54.8g

Fat

17.9g

Carbs

31.8g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Quinoa

1 cup Asparagus spears

0.25 cup Plain Greek yogurt

2 tsp Extra virgin olive oil

1 tsp Ghee

1 tbsp Lemon juice

1 tsp Lemon zest

1 tbsp Fresh dill

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
Pat the cod fillets thoroughly dry with paper towels 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 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 cooks, steam or lightly sauté the asparagus spears until they are tender-crisp and bright green.
5
In a small mixing bowl, whisk together the Greek yogurt, ghee, lemon juice, lemon zest, minced garlic, and chopped fresh dill to create the sauce.
6
Arrange the cooked quinoa on a plate, top with the pan-seared cod and asparagus, and generously drizzle the lemon-dill sauce over the fish.