Name: Pan-Seared White Fish 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 Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 tsp Lemon zest; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 clove Garlic

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

Flaky white fish pan-seared until golden and topped with a bright, velvety lemon-dill yogurt sauce alongside nutty quinoa and crisp asparagus.

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NUTRITION

Protein

55.6g

Fat

21.4g

Carbs

34.8g

SERVINGS

1 serving

INGREDIENTS

8 oz Cod fillet

1 tbsp Olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 tsp Lemon zest

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

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PREPARATION

1
Pat the cod fillets dry with a paper towel and season both sides evenly with sea salt and black pepper.
2
Heat the olive oil in a large non-stick skillet over medium-high heat.
3
Place the cod in the skillet and sear for 3 to 4 minutes until a golden crust forms, then flip and cook for another 3 minutes until the fish is opaque and flakes easily.
4
While the fish cooks, whisk together the Greek yogurt, minced garlic, lemon juice, lemon zest, and chopped fresh dill in a small bowl to create the sauce.
5
Steam the asparagus spears for 4 to 5 minutes until they are tender-crisp and bright green.
6
Serve the pan-seared cod over the warm quinoa, drizzled with the velvety lemon-dill sauce and accompanied by the steamed asparagus.