Name: Pan-Seared White Fish with Roasted Spinach and Quinoa
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Cod Fillet; 0.75 cup Cooked Quinoa; 2 cups Fresh Spinach; 0.25 cup Nonfat Greek Yogurt; 1 tablespoon Extra Virgin Olive Oil; 0.25 cup Diced Mango; 1 tablespoon Lemon Juice; 1 clove Garlic, minced

Pan-Seared White Fish with Roasted Spinach and Quinoa

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Roasted Spinach and Quinoa

Pan-seared cod served over fluffy quinoa and oven-roasted spinach, finished with a dollop of creamy lemon-Greek yogurt sauce.

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NUTRITION

Protein

44.7g

Fat

17.9g

Carbs

41.8g

SERVINGS

1 serving

INGREDIENTS

6 ounces Cod Fillet

0.75 cup Cooked Quinoa

2 cups Fresh Spinach

0.25 cup Nonfat Greek Yogurt

1 tablespoon Extra Virgin Olive Oil

0.25 cup Diced Mango

1 tablespoon Lemon Juice

1 clove Garlic, minced

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PREPARATION

1
Preheat your oven to 400°F.
2
On a parchment-lined baking sheet, toss the fresh spinach with one teaspoon of the olive oil and the minced garlic.
3
Roast the spinach for 5 to 7 minutes until wilted and slightly crisp at the edges.
4
Pat the cod fillet dry with a paper towel and season both sides with salt and black pepper.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Place the fish in the skillet and sear for 3 to 4 minutes per side until the exterior is golden and the fish is opaque and flakes easily.
7
In a small bowl, whisk together the nonfat Greek yogurt and lemon juice until smooth to create the sauce.
8
Fold the diced mango into the warm, cooked quinoa for a bright pop of sweetness.
9
Plate the mango quinoa and roasted spinach, place the seared fish on top, and finish with a dollop of the creamy yogurt sauce.