Name: Pan seared cod with roasted asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillets, patted dry; 6 oz baby red potatoes, halved; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 1 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 2 tsp lemon juice

Nutrition

Per serving

437 calories

Protein: 51g; 45% of calories
Carbs: 37g; 32% of calories
Fat: 12g; 23% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the halved potatoes with half the olive oil and a pinch each of salt and pepper. Spread them out and roast for 15 minutes.
Move the potatoes to one side of the pan and add the asparagus to the other side. Drizzle the asparagus with the remaining olive oil and another pinch of salt and pepper. Roast for 10 minutes more until the potatoes are tender and the asparagus is bright green.
While the vegetables finish roasting, season the cod fillets with the dried parsley and the remaining salt and pepper. Heat a 12-inch nonstick skillet over medium-high heat with cooking spray. Place the cod in the pan and cook for 3 to 4 minutes. Flip carefully and cook for 3 minutes more until the fish is opaque and flakes easily. Done when flakes easily, 145°F.
Remove the pan from the heat and drizzle the lemon juice over the cod fillets. Plate the cod alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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