NUTRITION

SERVINGS

INGREDIENTS

8 oz Cod fillet

1 tbsp Extra virgin olive oil

0.5 cup Cooked quinoa

1 cup Asparagus spears

2 tbsp Non-fat plain Greek yogurt

1 tbsp Fresh lemon juice

1 tsp Fresh dill

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

PREPARATION

• 1

  Pat the cod fillets dry with a paper towel and season both sides with sea salt and black pepper.

• 2

  Heat the extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.

• 3

  Carefully place the cod in the hot skillet and sear for 3 to 4 minutes until a golden-brown crust forms.

• 4

  Flip the fish and cook for another 3 minutes until the flesh is opaque and flakes easily with a fork.

• 5

  While the fish cooks, steam or roast the asparagus spears until they are tender-crisp.

• 6

  In a small mixing bowl, whisk together the Greek yogurt, lemon juice, minced garlic, and chopped fresh dill to create the sauce.

• 7

  Arrange the warm cooked quinoa and asparagus on a plate, top with the seared cod, and finish with a generous dollop of the creamy lemon-dill sauce.