Name: Pan-Seared Basa with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 200 g Basa fillets; 15 ml Extra virgin olive oil; 60 g Plain Greek yogurt; 15 ml Fresh lemon juice; 1 tbsp Fresh dill; 1 clove Garlic; 150 g Asparagus; 100 g Cooked quinoa; 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 Basa with Lemon-Dill Sauce

Pan-seared basa fillets served with a zesty lemon-dill yogurt sauce alongside crisp asparagus and fluffy quinoa for a vibrant, nutrient-dense meal.

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NUTRITION

Protein

46.5g

Fat

25.6g

Carbs

32.1g

SERVINGS

1 serving

INGREDIENTS

200 g Basa fillets

15 ml Extra virgin olive oil

60 g Plain Greek yogurt

15 ml Fresh lemon juice

1 tbsp Fresh dill

1 clove Garlic

150 g Asparagus

100 g Cooked quinoa

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
Prepare the sauce by whisking the Greek yogurt, lemon juice, finely chopped dill, and minced garlic in a small bowl until creamy.
2
Season the basa fillets on both sides with the sea salt and black pepper.
3
Heat 10 ml of olive oil in a large non-stick pan over medium-high heat.
4
Place the basa fillets in the pan and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
5
While the fish cooks, heat the remaining 5 ml of olive oil in a separate pan and saute the asparagus for 5 minutes until tender-crisp.
6
Warm the pre-cooked quinoa in a small pot or microwave until steaming.
7
Plate the quinoa and asparagus, top with the pan-seared basa, and drizzle generously with the lemon-dill sauce.