Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 3.5 oz Atlantic cod fillet, patted dry; 5 oz baby red potatoes, halved; 5 oz asparagus, trimmed; 2 tsp olive oil; 1/4 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

293 calories

Protein: 21g; 28% of calories
Carbs: 31g; 42% of calories
Fat: 10g; 31% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the halved potatoes with half the olive oil, half the salt, and half the black pepper. Spread them out and roast for 15 minutes.
Move the potatoes to one side of the pan. Add the asparagus to the other side and toss with the remaining salt and pepper. Roast for 10 minutes more until the potatoes are tender and the asparagus is lightly browned.
While the vegetables finish roasting, season the cod fillet on both sides with the dried parsley, garlic powder, and a pinch of salt.
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 until the fish is opaque and flakes easily. Done when opaque and flakes easily, 145°F.
Serve the seared cod fillet alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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