Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz cod fillet, patted dry; 5 oz broccoli florets, cut into bite-size pieces; 3/4 red bell pepper, sliced into strips; 1/4 cup quinoa; 1 1/2 tsp olive oil; 1/2 cup water; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

441 calories

Protein: 43g; 38% of calories
Carbs: 46g; 40% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli and bell peppers with half the olive oil, half the salt, and half the black pepper. Roast for 20 minutes until the edges are charred and tender.
While the vegetables roast, combine the quinoa, water, and a pinch of salt in a small saucepan. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let stand, covered, for 5 minutes before fluffing with a fork.
Season the cod with the remaining salt and pepper. Heat the rest of the oil in a 12-inch nonstick skillet over medium-high heat. 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 flakes easily, 145°F.
Squeeze the lemon juice over the cod. Place the fish on the plate with the roasted vegetables and quinoa.

Nutrition

Ingredients

Instructions

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