Pan-Seared Cod with Lemon-Dill Yogurt Sauce and Quinoa Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-15 · Updated 2026-07-15

Flaky pan-seared cod served with a bright lemon-dill yogurt sauce and a nutty quinoa salad for a light, nutritious meal. This mediterranean-inspired seafood ready in about 35 minutes blends fillets (6 oz each) cod fillets, salt, black pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 fillets (6 oz each) cod fillets
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• 1/2 cup plain Greek yogurt
• 2 tbsp fresh dill, chopped
• 2 tbsp lemon juice
• 1 clove garlic clove, minced
• 1 cup quinoa
• 2 cups water
• 1/2 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp red onion, finely diced
• 2 tbsp fresh parsley, chopped
• 2 tbsp extra virgin olive oil
• 1/2 tsp salt for quinoa salad

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water, then combine with 2 cups water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
2. Step 2: While quinoa cooks, season 4 cod fillets evenly with 1 tsp salt and 1/2 tsp black pepper.
3. Step 3: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add cod fillets skin-side down and cook for 4-5 minutes until golden and the edges start to crisp. Flip and cook for another 3-4 minutes until fish is opaque and flakes easily.
4. Step 4: In a small bowl, mix 1/2 cup plain Greek yogurt with 2 tbsp chopped fresh dill, 2 tbsp lemon juice, and 1 minced garlic clove until smooth and fragrant.
5. Step 5: In a large bowl, combine the cooked quinoa with 1/2 cup diced cucumber, 1/2 cup halved cherry tomatoes, 2 tbsp finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp extra virgin olive oil, and 1/2 tsp salt. Toss gently to combine.
6. Step 6: Serve each cod fillet topped with a dollop of lemon-dill yogurt sauce alongside a generous scoop of quinoa salad.