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; 1 tbsp olive oil; 0.25 cup Greek yogurt; 1 tbsp fresh dill; 0.5 cup cooked quinoa; 1 cup asparagus spears; 1 tsp lemon zest; 1 tbsp lemon juice; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 clove garlic

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 finished with a velvety lemon-dill yogurt sauce, served alongside fluffy quinoa and crisp roasted asparagus.

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NUTRITION

Protein

55.0g

Fat

21.8g

Carbs

31.8g

SERVINGS

1 serving

INGREDIENTS

8 oz cod fillet

1 tbsp olive oil

0.25 cup Greek yogurt

1 tbsp fresh dill

0.5 cup cooked quinoa

1 cup asparagus spears

1 tsp lemon zest

1 tbsp lemon juice

0.25 tsp sea salt

0.25 tsp black pepper

1 clove garlic

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PREPARATION

1
In a small mixing bowl, whisk together the Greek yogurt, chopped fresh dill, lemon zest, lemon juice, and minced garlic until the sauce is smooth and combined.
2
Pat the cod fillet dry with paper towels and season both sides evenly with sea salt and black pepper.
3
Heat the olive oil in a large non-stick skillet over medium-high heat.
4
Add the asparagus spears to the skillet and sauté for 4-5 minutes until they are bright green and tender-crisp, then remove them from the pan and set aside.
5
In the same skillet, place the cod fillet and sear for 3-4 minutes per side until a golden crust forms and the fish flakes easily with a fork.
6
Place the warm cooked quinoa on a plate and top with the pan-seared cod.
7
Arrange the sautéed asparagus on the side and finish by spooning the velvety lemon-dill sauce over the fish.