Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod fillet; 0.5 tsp Sea salt; 0.25 tsp Black pepper; 0.5 tsp Garlic powder; 1 tbsp Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 cup Cooked quinoa; 1 cup Asparagus spears

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 served with a creamy, zesty lemon-dill sauce alongside nutty quinoa and tender roasted asparagus.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

51.8g

Fat

20.7g

Carbs

30.1g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod fillet

0.5 tsp Sea salt

0.25 tsp Black pepper

0.5 tsp Garlic powder

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 cup Cooked quinoa

1 cup Asparagus spears

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt, black pepper, and garlic powder.
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 pan and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
4
While the fish cooks, steam the asparagus spears for 4 to 5 minutes until they are bright green and tender-crisp.
5
In a small bowl, whisk together the Greek yogurt, finely chopped fresh dill, and lemon juice until the sauce is smooth and creamy.
6
Plate the pan-seared cod over a bed of warm cooked quinoa with the steamed asparagus on the side.
7
Drizzle the lemon-dill sauce generously over the fish and serve immediately.