Name: Pan seared cod and broccoli
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 11 oz wild caught cod fillets, patted dry; 1 tsp lemon zest, finely grated; 1/2 tsp black pepper; 3/4 tsp salt; 1 tsp extra virgin olive oil; 9 oz broccoli, cut into florets; 1/4 cup water; 2 tsp lemon juice

Nutrition

Per serving

327 calories

Protein: 57g; 63% of calories
Carbs: 18g; 20% of calories
Fat: 7g; 18% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 5 min

In the skillet, combine the broccoli florets and water. Place the lid on top, set over medium-high heat, and steam for 5 to 6 minutes until the broccoli is bright green and tender. Remove the broccoli to a plate and wipe the skillet dry.
While the broccoli steams, season the cod fillets on both sides with lemon zest, black pepper, and half the salt.
Heat the olive oil in the same skillet over medium-high heat. Add the cod fillets and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque in the center and flakes easily with a fork. Done when flakes easily, 145°F.
Plate the cod beside the broccoli. Squeeze the lemon juice over the fish and season the broccoli with the remaining salt.

Nutrition

Ingredients

Instructions

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