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; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 1 tbsp Ghee; 0.25 cup Non-fat Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 tsp Lemon zest; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tsp Avocado oil

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

Flaky cod fillets pan-seared to a golden finish and topped with a bright, creamy lemon-dill sauce over a bed of fluffy quinoa and crisp asparagus.

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NUTRITION

Protein

56g

Fat

22.6g

Carbs

32.7g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

0.5 cup Cooked quinoa

1 cup Asparagus spears

1 tbsp Ghee

0.25 cup Non-fat Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 tsp Lemon zest

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Avocado oil

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PREPARATION

1
In a small bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, lemon zest, and minced garlic to create the creamy sauce.
2
Season the cod fillets on both sides with sea salt and black pepper.
3
Heat the avocado oil in a large non-stick skillet over medium-high heat.
4
Add the asparagus spears to the skillet and sauté for 4 minutes until tender-crisp, then remove and set aside.
5
In the same skillet, melt the ghee. Place the cod fillets in the pan and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
6
Plate the warm cooked quinoa and top with the sautéed asparagus and pan-seared cod.
7
Drizzle the lemon-dill sauce generously over the fish and serve immediately.