Name: Pan seared cod and roasted broccoli
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 8 oz broccoli florets, cut into bite-size pieces; 1 1/2 tbsp extra virgin olive oil; 2 cloves garlic, minced; 1 tsp salt; 1/2 tsp black pepper; 10 oz Atlantic cod fillet, patted dry; 3/4 tsp garlic powder; 1 tbsp lemon juice

Nutrition

Per serving

452 calories

Protein: 52g; 43% of calories
Carbs: 20g; 16% of calories
Fat: 22g; 41% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with two thirds of the olive oil, the minced garlic, half the salt, and half the pepper. Roast for 15 to 20 minutes until the edges are charred and the stems are tender.
While the broccoli roasts, season the cod on both sides with the garlic powder and the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Drizzle the lemon juice over the cod and serve alongside the roasted broccoli.

Nutrition

Ingredients

Instructions

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