Name: Pan seared cod with roasted asparagus
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 9 oz cod fillet, patted dry; 7 oz baby red potatoes, halved; 5 oz asparagus, trimmed; 2 tsp 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; 4 olive oil cooking sprays

Nutrition

Per serving

449 calories

Protein: 48g; 41% of calories
Carbs: 42g; 36% of calories
Fat: 12g; 24% of calories

Instructions

Prep 15 min · Cook 30 min

Preheat the oven to 400°F. On a half-sheet pan, toss the potatoes with half the olive oil, half the salt, half the pepper, and all the garlic powder. Roast for 20 minutes.
Move the potatoes to one side of the pan. Add the asparagus to the other side and toss with the remaining olive oil, salt, and pepper. Roast for 12 minutes until the potatoes are golden and the asparagus is tender.
While the vegetables finish roasting, season the cod with the dried parsley. Heat a skillet over medium-high heat and coat with cooking spray. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 minutes more. Done when the fish flakes easily with a fork, 145°F.
Squeeze the lemon juice over the cod in the skillet to deglaze the pan. Transfer the roasted potatoes and asparagus to a plate and serve the cod alongside.

Nutrition

Ingredients

Instructions

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