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 Atlantic cod fillet, patted dry; 1/3 cup quinoa; 2/3 cup water; 7 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

484 calories

Protein: 52g; 42% of calories
Carbs: 44g; 36% 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 the salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil, half the salt, and half the pepper. Roast for 10 to 12 minutes until tender.
While the asparagus roasts, season the cod fillet on both sides with the garlic powder, dried parsley, and the remaining salt and pepper. When the quinoa finishes simmering, remove it from the heat and let it rest, covered, for 5 minutes.
Heat a 12-inch skillet over medium-high heat with the remaining olive oil. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when opaque and flakes easily, 145°F.
Drizzle the lemon juice over the cod. Fluff the quinoa with a fork and serve it alongside the fish and roasted asparagus.

Nutrition

Ingredients

Instructions

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