Name: Pan seared cod with roasted broccoli
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz wild caught Atlantic cod fillet, patted dry; 9 oz broccoli florets; 1 tbsp extra virgin olive oil; 2 cloves garlic, minced; 2 tsp lemon juice; 1/2 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper; 5 oz Yukon Gold potatoes, diced into 1/2-inch pieces

Nutrition

Per serving

455 calories

Protein: 43g; 35% of calories
Carbs: 42g; 34% of calories
Fat: 17g; 30% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 15 min

Preheat the oven to 400F. On a half-sheet pan, toss the broccoli and potatoes with half the olive oil, the garlic, half the salt, and half the pepper. Roast for 18 to 20 minutes until the potatoes are golden and the broccoli is tender.
While the vegetables roast, season the cod on both sides with the remaining salt, remaining pepper, and the dried parsley.
Heat the remaining oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes. Flip carefully, add the lemon juice to the pan, and cook for 3 to 4 minutes more. Done when flakes easily and opaque in the center, 145°F.

Nutrition

Ingredients

Instructions

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