Name: Pan-Seared White Fish with Roasted Asparagus
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4 oz Cod fillet; 0.75 cup Cooked quinoa; 3 tbsp Hemp hearts; 1 bunch Asparagus; 0.5 tbsp Olive oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tsp Garlic powder; 0.5 whole Lemon

Pan-Seared White Fish with Roasted Asparagus

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 Roasted Asparagus

Pan-seared cod fillet served over a bed of fluffy quinoa and nutty hemp hearts, accompanied by oven-roasted asparagus spears that offer a delicate char.

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NUTRITION

Protein

41.9g

Fat

25.8g

Carbs

49.0g

SERVINGS

1 serving

INGREDIENTS

4 oz Cod fillet

0.75 cup Cooked quinoa

3 tbsp Hemp hearts

1 bunch Asparagus

0.5 tbsp Olive oil

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Garlic powder

0.5 whole Lemon

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PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper.
2
Trim the woody ends off the asparagus and place them on the baking sheet, drizzling with half of the olive oil and a pinch of salt and pepper.
3
Roast the asparagus for 12 to 15 minutes until tender and slightly charred at the tips.
4
Pat the cod fillet dry with a paper towel and season both sides with garlic powder, salt, and pepper.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Place the cod in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
7
In a small bowl, toss the warm cooked quinoa with hemp hearts to combine.
8
Serve the pan-seared cod over the quinoa mixture alongside the roasted asparagus, finishing with a fresh squeeze of lemon juice.