Name: Pan-Seared White Fish with Lemon-Herb Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7.5 oz Cod fillet; 0.5 tbsp Extra virgin olive oil; 0.25 tbsp Ghee; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 0.5 cup Cherry tomatoes; 1 tbsp Fresh parsley; 1 tbsp Lemon juice; 2 clove Garlic cloves; 0.25 tsp Sea salt; 0.25 tsp Black pepper

Pan-Seared White Fish with Lemon-Herb 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-Herb Sauce

Pan-seared cod fillets basted in a bright lemon-ghee sauce, served over fluffy quinoa with crisp-tender roasted asparagus.

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NUTRITION

Protein

48.0g

Fat

14.5g

Carbs

34g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Cod fillet

0.5 tbsp Extra virgin olive oil

0.25 tbsp Ghee

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.5 cup Cherry tomatoes

1 tbsp Fresh parsley

1 tbsp Lemon juice

2 clove Garlic cloves

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
Pat the cod fillets completely dry with a paper towel and season both sides with sea salt and black pepper.
2
Heat a large skillet over medium-high heat with the olive oil.
3
Add the asparagus spears and halved cherry tomatoes to the skillet, sautéing for 4-5 minutes until the asparagus is bright green and slightly charred, then remove and set aside.
4
In the same skillet, place the cod fillets and sear for 3-4 minutes without moving them to develop a golden crust.
5
Flip the fish carefully, then add the ghee, minced garlic, and lemon juice to the pan.
6
Spoon the melting lemon-ghee mixture over the fish for another 2-3 minutes until the fish is opaque and flakes easily.
7
Serve the fish immediately over a bed of warm quinoa, topped with the roasted vegetables and a sprinkle of fresh chopped parsley.