Name: Lemon garlic seared cod and asparagus
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 3/4 medium russet potato, scrubbed and pricked with a fork; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 9 oz cod fillet, patted dry; 2 cloves garlic, minced; 1 tbsp lemon juice; 1 1/2 tbsp fresh parsley, chopped

Nutrition

Per serving

454 calories

Protein: 49g; 42% of calories
Carbs: 44g; 37% of calories
Fat: 11g; 21% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 400F. Place the potato directly on the oven rack and bake for 45 to 50 minutes until tender when pierced with a fork.
While the potato bakes, toss the asparagus on a baking sheet with half the olive oil, half the salt, and half the pepper. When the potato is nearly finished, place the sheet pan in the oven and roast for 12 to 15 minutes until tender.
While the asparagus roasts, season the cod with the remaining salt and pepper. Heat the remaining oil in a nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip and cook for 3 minutes more until the fish flakes easily. Done when flakes easily and opaque in the center, 145°F.
Reduce the skillet heat to low. Add the garlic and cook for 1 minute until fragrant. Stir in the lemon juice and parsley, spooning the sauce over the fish. Serve the cod with the roasted asparagus and baked potato.

Nutrition

Ingredients

Instructions

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