Name: Pan seared cod with asparagus
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, patted dry; 7 oz asparagus, trimmed; 5 oz Yukon Gold potatoes, halved; 2 1/4 tsp extra virgin olive oil; 2 cloves garlic, minced; 1 tbsp lemon juice; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

397 calories

Protein: 38g; 37% of calories
Carbs: 38g; 37% of calories
Fat: 12g; 26% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus and halved potatoes with half the olive oil, half the salt, and half the black pepper. Spread in a single layer and roast for 20 to 25 minutes until the potatoes are tender and golden.
While the vegetables roast, season the cod on both sides with the remaining salt and black 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, then add the minced garlic to the pan. Cook for 3 minutes more until the garlic is fragrant and the fish is opaque and flakes easily. Done when opaque and flakes easily, 145°F.
Drizzle the lemon juice over the cod in the skillet. Serve the seared fillet alongside the roasted asparagus and potatoes.

Nutrition

Ingredients

Instructions

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