Name: Pan seared cod and asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, patted dry; 7 oz asparagus, trimmed; 1/3 cup quinoa; 2/3 cup water; 1 1/2 tsp extra virgin olive oil; 1 tbsp lemon juice; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

453 calories

Protein: 44g; 38% of calories
Carbs: 45g; 39% of calories
Fat: 12g; 23% of calories

Instructions

Prep 15 min · Cook 10 min

Preheat the oven to 400°F. In a small pot, combine the quinoa, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil and a pinch each of the salt and pepper. Roast for 12 minutes until tender and starting to brown.
While the asparagus roasts, season the cod on both sides with the garlic powder and the remaining salt and pepper.
Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and sear for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until opaque and the fish flakes easily. Add the lemon juice to the pan to coat. Done when flakes easily, 145°F.
Fluff the quinoa with a fork and stir in the dried parsley. Serve the cod alongside the roasted asparagus and herbed quinoa.

Nutrition

Ingredients

Instructions

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