Name: Pan seared cod and asparagus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 1/4 cup long-grain white rice; 1/2 cup water; 5 oz asparagus, trimmed; 1 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

421 calories

Protein: 42g; 39% of calories
Carbs: 49g; 46% of calories
Fat: 7g; 15% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. In a small pot, combine the rice, water, and a pinch of salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil and a pinch of salt and pepper. Spread in a single layer and roast for 12 to 15 minutes until tender and slightly charred.
While the asparagus roasts, season the cod fillet on both sides with salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 3 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when flakes easily and is opaque in the center, 145°F.
Fluff the rice with a fork. Serve the cod alongside the rice and asparagus, drizzling the lemon juice over the fish to finish.

Nutrition

Ingredients

Instructions

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