Name: Pan seared cod with roasted asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 9 oz cod fillets, patted dry; 1/4 cup quinoa; 1/2 cup water; 8 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice; 1/2 tsp dried parsley; 1/4 tsp garlic powder

Nutrition

Per serving

486 calories

Protein: 53g; 42% of calories
Carbs: 44g; 35% of calories
Fat: 12g; 22% of calories

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. In a small saucepan, combine the quinoa, water, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes. Fluff with a fork and stir in the dried parsley.
On a half-sheet pan, toss the asparagus with half the olive oil, the garlic powder, and a pinch of salt. Spread in a single layer and roast for 12 to 15 minutes until tender and starting to brown.
While the asparagus roasts, season the cod fillets on both sides with salt and black pepper. 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 and cook for 3 to 4 minutes more until the fish is opaque in the center. Done when flakes easily, 145°F.
Squeeze the lemon juice over the cod. Plate the seared cod alongside the roasted asparagus and the herbed quinoa.

Nutrition

Ingredients

Instructions

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