Name: Pan seared cod and asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 1/4 cup quinoa; 1/2 cup water; 5 oz asparagus, trimmed; 2/3 cup cherry tomatoes; 1 1/2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

459 calories

Protein: 48g; 41% of calories
Carbs: 43g; 36% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 10 min

In a small saucepan, combine quinoa and water 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.
Toss the asparagus and cherry tomatoes with half the olive oil and half of the remaining salt and pepper.
Heat a 12-inch skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, for 6 to 8 minutes until the asparagus is tender-crisp and tomatoes begin to burst. Remove from the skillet and set aside.
Season the cod with the remaining salt and pepper. Add the remaining oil to the same skillet. Place the cod in the pan and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and firm. Done when flakes easily and is opaque in the center, 145°F.
Squeeze lemon juice over the fish. Fluff the quinoa with a fork and serve it alongside the cod and the vegetables.

Nutrition

Ingredients

Instructions

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