NUTRITION

SERVINGS

INGREDIENTS

9 oz cod fillet

1 tbsp extra virgin olive oil

0.5 cup cooked quinoa

1 cup asparagus spears

1 tbsp fresh lemon juice

1 tsp lemon zest

1 tsp dried oregano

0.25 tsp sea salt

0.25 tsp black pepper

1 clove garlic

PREPARATION

• 1

  Pat the cod fillets dry with paper towels and season both sides evenly with sea salt, black pepper, and dried oregano.

• 2

  Heat 0.5 tbsp of olive oil in a large skillet over medium-high heat.

• 3

  Add the asparagus spears to the skillet and sauté for 5-7 minutes until they are crisp-tender and slightly charred, then remove from the pan and set aside.

• 4

  Add the remaining 0.5 tbsp of olive oil to the same skillet and carefully place the cod fillets in the pan.

• 5

  Sear the cod for 3-4 minutes on the first side until a golden crust forms, then gently flip.

• 6

  Add the minced garlic, lemon juice, and lemon zest to the pan during the final 2 minutes of cooking, basting the fish with the pan juices.

• 7

  Ensure the cod is opaque and flakes easily with a fork before removing from the heat.

• 8

  Serve the pan-seared cod over a bed of warm cooked quinoa with the sautéed asparagus on the side.