Name: Pan seared cod with roasted broccoli
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 3/4 medium russet potato, scrubbed and pierced with a fork; 7 oz broccoli florets; 2 tsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 8 oz Atlantic cod fillet, patted dry; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

448 calories

Protein: 48g; 40% of calories
Carbs: 46g; 38% of calories
Fat: 12g; 22% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 400°F. Place the potato directly on the oven rack and bake for 45 minutes until tender when pierced with a knife.
While the potato roasts, toss the broccoli florets on a half-sheet pan with half the olive oil, half the salt, and half the pepper. When the potato is nearly done, place the pan in the oven and roast for 15 minutes until the edges are charred.
While the broccoli roasts, season the cod with the remaining salt, pepper, dried parsley, and garlic powder. Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes, flip, and cook for 3 to 4 minutes more. Done when flakes easily and opaque in the center, 145°F.
Remove the potato and broccoli from the oven. Drizzle the cod with lemon juice. Serve the cod alongside the roasted broccoli and the baked potato.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes