Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Cod fillet; 1 tbsp Avocado oil; 0.25 cup Non-fat Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 clove Garlic; 0.5 cup Cooked quinoa; 1 cup Asparagus; 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 finished with a bright, creamy lemon-dill sauce and served over nutty quinoa for a refreshing and vibrant meal.

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NUTRITION

Protein

45.2g

Fat

17.5g

Carbs

30.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod fillet

1 tbsp Avocado oil

0.25 cup Non-fat Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 clove Garlic

0.5 cup Cooked quinoa

1 cup Asparagus

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
In a small mixing bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, and minced garlic until smooth to create the sauce.
3
Heat the avocado 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 until the exterior is golden brown and the fish flakes easily with a fork.
5
While the fish cooks, steam the asparagus spears for 3 to 5 minutes until they are tender-crisp and bright green.
6
To serve, portion the cooked quinoa and steamed asparagus onto a plate, top with the seared cod, and drizzle the creamy lemon-dill sauce over the top.