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

Nutrition

Per serving

441 calories

Protein: 45g; 39% of calories
Carbs: 45g; 39% of calories
Fat: 11g; 22% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 425°F. Place the potato directly on the middle oven rack and bake for 45 to 50 minutes until the skin is crisp and the center is soft.
While the potato bakes, toss the asparagus on a half-sheet pan with half the olive oil, the garlic powder, and a pinch of salt.
Place the asparagus in the oven while the potato is still baking and roast for 12 to 15 minutes until tender and lightly browned.
While the asparagus roasts, season the cod fillets on both sides with the remaining salt, black pepper, and dried parsley.
Heat the remaining olive oil in a 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 flakes easily. Done when opaque and flakes easily, 145°F.
Drizzle the lemon juice over the roasted asparagus. Serve the seared cod alongside the lemon asparagus and the hot baked potato.

Nutrition

Ingredients

Instructions

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