Pan-Seared Cod with Roasted Asparagus

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Cod with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Asparagus

Flaky cod fillets pan-seared to a golden finish and served with tender roasted asparagus drizzled in a bright lemon-garlic infusion.

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NUTRITION

458kcal
Protein
51.4g
Fat
23.2g
Carbs
14.0g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod fillet

1.5 tbsp Extra virgin olive oil

1 bunch Asparagus

0.5 tsp Sea salt

0.25 tsp Black pepper

1 tsp Garlic powder

0.5 whole Lemon

1 tbsp Fresh parsley

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss them on the baking sheet with 0.5 tablespoons of olive oil and a pinch of salt.

  • 3

    Roast the asparagus for 12 to 15 minutes until they are tender and slightly charred at the tips.

  • 4

    Pat the cod fillets completely dry with paper towels to ensure a crisp sear.

  • 5

    Season both sides of the fish evenly with the remaining salt, black pepper, and garlic powder.

  • 6

    Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.

  • 7

    Place the cod in the hot skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 8

    Remove from heat, squeeze the fresh lemon juice over the fillets, and garnish with chopped parsley before serving alongside the roasted asparagus.

Pan-Seared Cod with Roasted Asparagus

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Cod with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Cod with Roasted Asparagus

Flaky cod fillets pan-seared to a golden finish and served with tender roasted asparagus drizzled in a bright lemon-garlic infusion.

NUTRITION

458kcal
Protein
51.4g
Fat
23.2g
Carbs
14.0g

SERVINGS

1 serving

INGREDIENTS

9 oz Cod fillet

1.5 tbsp Extra virgin olive oil

1 bunch Asparagus

0.5 tsp Sea salt

0.25 tsp Black pepper

1 tsp Garlic powder

0.5 whole Lemon

1 tbsp Fresh parsley

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Trim the woody ends off the asparagus and toss them on the baking sheet with 0.5 tablespoons of olive oil and a pinch of salt.

  • 3

    Roast the asparagus for 12 to 15 minutes until they are tender and slightly charred at the tips.

  • 4

    Pat the cod fillets completely dry with paper towels to ensure a crisp sear.

  • 5

    Season both sides of the fish evenly with the remaining salt, black pepper, and garlic powder.

  • 6

    Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.

  • 7

    Place the cod in the hot skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 8

    Remove from heat, squeeze the fresh lemon juice over the fillets, and garnish with chopped parsley before serving alongside the roasted asparagus.