Name: Seared cod with lemon and asparagus
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 1/4 cup long-grain brown rice; 1/2 cup water; 7 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 1/2 lemon, halved; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

484 calories

Protein: 48g; 38% of calories
Carbs: 54g; 43% of calories
Fat: 11g; 20% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 45 min

In a small saucepan, combine the brown rice, water, and a pinch of the salt. Bring to a boil over high heat on the stove, then reduce to low, cover, and simmer for 45 minutes. Remove from the heat and let rest covered for 5 minutes.
While the rice rests, place the asparagus in a skillet with a splash of water and a pinch of salt. Cover and steam over medium heat for 4 to 5 minutes until tender and bright green. Transfer to the plate and wipe the skillet dry.
Season the cod on both sides with the remaining salt and black pepper. Heat the olive oil in the same skillet over medium high heat. Once the oil is shimmering, add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more. Done when opaque and flakes easily, 145°F.
Fluff the rice with a fork and serve it alongside the seared cod and steamed asparagus. Squeeze the fresh lemon over the fish and vegetables just before eating.

Nutrition

Ingredients

Instructions

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