Name: Pan seared cod with asparagus
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: 3/4 medium russet potato, scrubbed and pierced with a fork; 5 oz asparagus, trimmed; 2 tsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 10 oz wild caught cod fillet, patted dry; 1/2 tsp dried parsley; 1 tsp lemon juice

Nutrition

Per serving

460 calories

Protein: 52g; 43% of calories
Carbs: 41g; 34% of calories
Fat: 12g; 22% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 45 min

Preheat your oven to 425°F. Place the potato directly on the oven rack and bake for 45 to 50 minutes until the skin is crisp and the center is tender when pierced.
While the potato bakes, on a baking sheet, toss the asparagus with half the olive oil, half the salt, and half the black pepper. When the potato is nearly finished, place the sheet in the oven and roast for 12 to 15 minutes until tender.
Season the cod with the remaining salt, pepper, and dried parsley. Heat the remaining 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 in the center. Done when flakes easily, 145°F.
Remove the potato from the oven and split the top. Drizzle the lemon juice over the cod fillet. Plate the cod alongside the asparagus and the baked potato.

Nutrition

Ingredients

Instructions

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