Name: Pan-Seared White Fish with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Cod fillets; 1 tbsp Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 clove Garlic; 1 cup Asparagus; 0.5 cup Cooked quinoa; 0.25 tsp Sea salt; 0.25 tsp Black pepper

Pan-Seared White Fish with Lemon-Dill Sauce

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared White Fish with Lemon-Dill Sauce

Flaky white fish pan-seared until golden and served with a creamy, zesty lemon-dill sauce alongside crisp roasted asparagus and fluffy quinoa.

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NUTRITION

Protein

55.5g

Fat

17.3g

Carbs

31g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillets

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 clove Garlic

1 cup Asparagus

0.5 cup Cooked quinoa

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 with sea salt and black pepper.
2
In a small bowl, whisk together the Greek yogurt, finely chopped fresh dill, lemon juice, and minced garlic to create the sauce.
3
Heat half of the olive oil in a large skillet over medium-high heat and sauté the asparagus until tender-crisp, then remove from the pan and set aside.
4
Add the remaining olive oil to the same skillet and sear the cod for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.
5
Serve the pan-seared cod over a bed of warm quinoa with the asparagus on the side, drizzling the creamy lemon-dill sauce over the fish.