Name: Pan seared cod with asparagus
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod fillet, patted dry; 7 oz asparagus, trimmed; 1 tbsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder; 1/2 lemon, cut into wedges

Nutrition

Per serving

316 calories

Protein: 33g; 39% of calories
Carbs: 15g; 18% of calories
Fat: 16g; 43% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 10 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with half the olive oil, half the salt, the garlic powder, and a pinch of black pepper. Spread in a single layer and roast for 12 to 15 minutes until tender.
While the asparagus roasts, season the cod fillet on both sides with the remaining salt and a pinch of black pepper.
Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more. Done when opaque in the center and flakes easily, 145°F.
Place the seared cod on a plate alongside the roasted asparagus. Serve with lemon wedges for squeezing.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes