Name: Pan seared cod with lemon asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 1/3 cup quinoa; 2/3 cup water; 1 tsp salt; 1 1/2 tbsp fresh parsley, chopped; 7 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 1 tbsp lemon juice; 1/2 tsp black pepper

Nutrition

Per serving

462 calories

Protein: 47g; 40% of calories
Carbs: 44g; 37% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

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.
On a half-sheet pan, toss the asparagus with half the olive oil, half the lemon juice, a pinch of salt, and a pinch of pepper. Roast for 12 to 15 minutes until tender.
Season the cod with salt, pepper, and the remaining lemon juice. 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. Done when flakes easily and opaque in center, 145°F.
Fluff the quinoa with a fork and stir in the chopped parsley. Plate the cod alongside the roasted asparagus and herbed quinoa.

Nutrition

Ingredients

Instructions

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