Name: Pan seared cod with jasmine rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod fillet, patted dry; 1/3 cup jasmine rice; 2/3 cup water; 5 oz asparagus, trimmed; 2 1/4 tsp extra virgin olive oil; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

478 calories

Protein: 36g; 30% of calories
Carbs: 58g; 48% of calories
Fat: 12g; 22% of calories

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. In a small saucepan, combine the jasmine rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil and a pinch each of salt and pepper. Spread in a single layer and roast for 12 minutes until tender and lightly browned.
While the asparagus roasts, season the cod fillet on both sides with the dried parsley, garlic powder, and the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Fluff the rice with a fork. Plate the jasmine rice alongside the roasted asparagus and top the cod with the lemon juice.

Nutrition

Ingredients

Instructions

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