Name: Pan-Seared Cod with Lemon-Herb Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Cod fillet; 0.5 cup Cooked quinoa; 1.5 cup Asparagus spears; 1.5 cup Zucchini noodles; 0.5 tbsp Olive oil; 2 tbsp Lemon juice; 2 clove Garlic; 2 tbsp Fresh parsley; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.13 tsp Red pepper flakes; 0.25 cup Low-sodium chicken broth

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-Herb Sauce

Pan-seared cod served over a bed of zesty lemon-herb zoodles and fluffy quinoa, finished with a bright and fragrant citrus sauce.

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NUTRITION

Protein

51.7g

Fat

11.3g

Carbs

40.1g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod fillet

0.5 cup Cooked quinoa

1.5 cup Asparagus spears

1.5 cup Zucchini noodles

0.5 tbsp Olive oil

2 tbsp Lemon juice

2 clove Garlic

2 tbsp Fresh parsley

0.25 tsp Sea salt

0.25 tsp Black pepper

0.13 tsp Red pepper flakes

0.25 cup Low-sodium chicken broth

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PREPARATION

1
Pat the cod fillet dry with a paper towel and season both sides with sea salt and black pepper.
2
Heat 0.25 tbsp of olive oil in a non-stick skillet over medium-high heat.
3
Place the cod in the pan and sear for 3-4 minutes per side until golden and opaque, then remove and set aside.
4
In the same pan, add the remaining 0.25 tbsp olive oil, minced garlic, and red pepper flakes, sautéing for 30 seconds.
5
Add the asparagus and zucchini noodles, tossing for 2-3 minutes until just tender.
6
Pour in the chicken broth and lemon juice, scraping any browned bits from the pan to create a light sauce.
7
Stir in the fresh parsley and warm the cooked quinoa through.
8
Serve the cod over the vegetable and quinoa mixture, drizzling the remaining pan sauce over the top.