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 extra virgin olive oil; 0.5 cup cooked quinoa; 1 cup asparagus spears; 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 are finished with a creamy, zesty lemon-dill sauce and served alongside nutty quinoa and crisp-tender asparagus for a bright, refreshing meal.

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NUTRITION

Protein

55.3g

Fat

21.6g

Carbs

32.1g

SERVINGS

1 serving

INGREDIENTS

8 oz cod fillet

1 tbsp extra virgin olive oil

0.5 cup cooked quinoa

1 cup asparagus spears

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
Pat the cod fillets dry with paper towels and season both sides evenly with sea salt and black pepper.
2
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until it begins to shimmer.
3
Carefully place the cod in the skillet and sear for 3-4 minutes per side until the exterior is golden brown and the fish flakes easily with a fork.
4
While the fish is searing, whisk together the Greek yogurt, minced garlic, chopped fresh dill, and lemon juice in a small bowl until smooth.
5
Steam or lightly sauté the asparagus spears until they are bright green and tender-crisp.
6
Plate the cod over a bed of warm cooked quinoa, drizzle generously with the lemon-dill sauce, and serve with the asparagus on the side.