Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 3/4 medium russet potato, scrubbed and pierced with a fork; 7 oz asparagus, woody ends trimmed; 2 1/4 tsp extra virgin olive oil; 1 tbsp lemon juice; 1/2 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

457 calories

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

Ingredients

8 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 400°F. Place the potato directly on the middle oven rack and bake for 45 to 50 minutes until very tender when pierced with a knife.
While the potato continues to bake, toss the asparagus on a baking sheet with one third of the olive oil and a pinch of the salt. Roast for 12 to 15 minutes until tender and lightly browned. Done when tender and lightly browned.
While the vegetables finish in the oven, season the cod on both sides with the dried parsley, black pepper, and half of the remaining salt.
Heat the remaining olive oil in a skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully, then cook for 3 to 4 minutes more until the fish is opaque in the center and flakes easily. Done when opaque and flakes easily, 145°F.
Drizzle the lemon juice over the fish in the pan. Split the baked potato open and season with the rest of the salt. Plate the cod alongside the potato and roasted asparagus.

Nutrition

Ingredients

Instructions

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