Name: Pan-Seared Fish with Herb-Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Cod Fillet; 1 cup chopped Carrots; 1 cup chopped Zucchini; 1/2 cup chopped Red Bell Pepper; 1.5 tbsp Extra Virgin Olive Oil; 1/4 cup Non-fat Greek Yogurt; 1 tbsp Lemon Juice; 1 tsp Dried Oregano; 1 tbsp fresh Dill

Pan-Seared Fish with Herb-Roasted Vegetables

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Fish with Herb-Roasted Vegetables

Pan-seared cod served over a medley of herb-roasted carrots and zucchini, finished with a dollop of cool, zesty Greek yogurt sauce.

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NUTRITION

Protein

40.3g

Fat

23.5g

Carbs

25g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 cup chopped Carrots

1 cup chopped Zucchini

1/2 cup chopped Red Bell Pepper

1.5 tbsp Extra Virgin Olive Oil

1/4 cup Non-fat Greek Yogurt

1 tbsp Lemon Juice

1 tsp Dried Oregano

1 tbsp fresh Dill

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PREPARATION

1
Preheat oven to 400°F
2
Toss chopped carrots, zucchini, and bell peppers with one tablespoon of olive oil, oregano, salt, and pepper
3
Spread vegetables on a baking sheet and roast until tender and slightly caramelized
4
Pat the cod fillet dry and season both sides with salt and pepper
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat
6
Sear the fish for 3-4 minutes per side until opaque and flaky throughout
7
In a small bowl, whisk together Greek yogurt, lemon juice, and fresh dill to create the sauce
8
Serve the pan-seared fish over the bed of roasted vegetables and top with the zesty yogurt sauce