Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod fillet; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 1 tbsp Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 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 zesty lemon-dill yogurt sauce over a bed of fluffy quinoa and tender roasted asparagus.

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NUTRITION

Protein

50.7g

Fat

17.6g

Carbs

32.2g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod fillet

0.5 cup Cooked quinoa

1 cup Asparagus spears

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
In a small mixing bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, and minced garlic until the sauce is creamy and well-combined.
2
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt and black pepper.
3
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until the oil is shimmering.
4
Carefully place the cod in the skillet and sear for 3 to 4 minutes per side, or until the exterior is golden brown and the fish flakes easily with a fork.
5
While the fish is searing, steam the asparagus spears for 3 to 5 minutes until they are bright green and tender-crisp.
6
Spread the warm cooked quinoa on a plate, top with the seared cod and asparagus, and finish by drizzling the lemon-dill sauce over the fish.