Name: Pan-seared cod with lemon and asparagus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz cod fillets, patted dry; 1/4 cup quinoa; 1/2 cup water; 6 oz asparagus, trimmed; 1 tsp extra virgin olive oil; 1 tbsp lemon juice; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp dried parsley

Nutrition

Per serving

392 calories

Protein: 41g; 41% of calories
Carbs: 40g; 39% of calories
Fat: 9g; 20% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 15 min

In a small saucepan, combine the quinoa, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
Season the cod fillets and asparagus with the remaining salt and the black pepper. While the quinoa rests, stir the dried parsley into the saucepan.
Heat half the olive oil in a 12-inch skillet over medium-high heat. Add the asparagus and cook, tossing occasionally, for 5 to 6 minutes until tender and slightly charred. Remove from the skillet and keep warm.
Add the remaining olive oil to the same skillet. Add the cod fillets and cook for 3 to 4 minutes. Carefully flip the fillets and cook for 3 to 4 minutes more until the fish is opaque in the center. Done when flakes easily, 145°F.
Drizzle the lemon juice over the cod in the pan to deglaze slightly. Serve the seared cod with the herbed quinoa and asparagus.

Nutrition

Ingredients

Instructions

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