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 fillets, patted dry; 7 oz broccoli florets, cut into bite-sized pieces; 1/4 cup quinoa; 1/2 cup water; 2 tsp extra virgin olive oil; 2 cloves garlic, minced; 2 tsp lemon juice; 1/4 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

477 calories

Protein: 49g; 39% of calories
Carbs: 45g; 36% of calories
Fat: 14g; 25% of calories

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli and minced garlic with half the olive oil and a third of the salt. Spread in a single layer and roast for 20 minutes until the edges are charred and the stems are tender.
In a small saucepan, combine the quinoa, water, and another third of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes until the water is absorbed.
While the broccoli roasts, season the cod fillets with dried parsley, black pepper, and the remaining salt. Heat the remaining olive oil in a 12-inch skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes, flip, and cook for 3 to 4 minutes more. Done when opaque and flakes easily, 145°F.
Drizzle the lemon juice over the seared cod. Fluff the quinoa with a fork and serve the cod alongside the roasted broccoli and quinoa.

Nutrition

Ingredients

Instructions

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