Name: Pan seared cod with roasted broccoli
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 6 oz broccoli florets; 1/4 cup quinoa; 1/2 cup water; 1 3/4 tsp extra virgin olive oil; 2 tsp lemon juice; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

445 calories

Protein: 46g; 39% of calories
Carbs: 43g; 36% of calories
Fat: 13g; 24% of calories

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with half the olive-oil and a pinch of salt. Roast for 20 minutes until the edges are charred and the stems are tender.
While the broccoli roasts, combine the quinoa and water in a small saucepan with a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
Season the cod fillet on both sides with the garlic-powder, dried-parsley, black-pepper, and the rest of the salt.
Heat the remaining olive-oil in a 12-inch nonstick skillet over medium-high heat. Place the cod in the pan and cook for 4 minutes. Flip carefully and cook for 4 minutes more. Pour the lemon-juice over the fish in the last minute of cooking. Done when flakes easily and is opaque in the center, 145°F.
Fluff the quinoa with a fork and place on a plate. Serve the roasted broccoli and the seared cod fillet alongside.

Nutrition

Ingredients

Instructions

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