Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 11 oz Atlantic cod fillets, patted dry; 6 oz asparagus, trimmed; 2 1/2 medium baby carrots; 1 tbsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/2 tsp dried tarragon; 1 tsp lemon juice

Nutrition

Per serving

465 calories

Protein: 55g; 45% of calories
Carbs: 27g; 23% of calories
Fat: 17g; 32% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus and baby carrots with half the olive oil, half the salt, half the pepper, and all the dried parsley. Spread in a single layer and roast for 20 minutes until tender and slightly browned.
While the vegetables roast, season the cod fillets on both sides with the remaining salt, remaining pepper, and the dried tarragon.
Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when flakes easily, 145°F.
Plate the roasted vegetables alongside the seared cod and drizzle the lemon juice over the fish.

Nutrition

Ingredients

Instructions

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