Name: Pan seared cod with roasted root vegetables
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 2 1/2 medium carrots, peeled and cut into sticks; 4 oz parsnips, peeled and cut into sticks; 2 tsp extra virgin olive oil; 1 1/2 tsp salted butter; 2 tsp lemon juice; 3/4 tsp salt; 1/2 tsp black pepper; 1 tbsp fresh thyme, leaves stripped

Nutrition

Per serving

450 calories

Protein: 40g; 34% of calories
Carbs: 38g; 33% of calories
Fat: 17g; 33% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 25 min

Preheat the oven to 400°F. On a half-sheet pan, toss the carrots and parsnips with the olive oil, thyme, half the salt, and half the pepper. Spread in a single layer and roast for 25 minutes until tender and browned at the edges.
While the vegetables roast, season the cod on both sides with the remaining salt and pepper.
Heat a 12-inch nonstick skillet over medium-high heat. Coat with cooking spray if needed. Place the cod in the pan 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 flakes easily, 145°F.
Remove the pan from the heat. Add the butter and lemon juice to the hot pan, swirling until the butter melts and combines with the juices.
Place the roasted root vegetables on a plate. Top with the seared cod and pour the lemon butter sauce over the fish.

Nutrition

Ingredients

Instructions

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