Name: Pan-Seared Cod with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 8 oz Cod fillet; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 1 tbsp Extra virgin olive oil; 2 tbsp Non-fat plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Garlic powder

Nutrition

Per serving

483 calories

Protein: 52g; 43% of calories
Carbs: 30g; 25% of calories
Fat: 17g; 32% of calories

Instructions

Prep 10 min · Cook 10 min

Pat the cod fillets dry with paper towels and season both sides evenly with sea salt, black pepper, and garlic powder.
Heat 0.5 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Place the cod in the skillet and sear for 4 minutes until a golden crust develops, then flip and cook for an additional 3 minutes until the fish is opaque and flakes easily.
In a separate pan, heat the remaining 0.5 tablespoon of olive oil over medium heat and sauté the asparagus with minced garlic for 5 minutes until tender-crisp.
In a small bowl, whisk together the Greek yogurt, lemon juice, and finely chopped fresh dill until smooth.
Warm the pre-cooked quinoa and plate it alongside the sautéed asparagus.
Place the seared cod on top of the quinoa and finish by drizzling the creamy lemon-dill sauce over the fish.

Nutrition

Ingredients

Instructions

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