Name: Pan-seared cod with asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 1/4 cup white rice; 1/2 cup water; 6 oz asparagus, trimmed; 1 1/2 tsp extra virgin olive oil; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

458 calories

Protein: 43g; 37% of calories
Carbs: 53g; 46% of calories
Fat: 9g; 17% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 10 min

Preheat the oven to 400°F. In a small saucepan, combine the rice, water, and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let it rest, covered, for 5 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil, half the salt, and half the black pepper. Spread in a single layer and roast in the oven for 12 minutes until tender.
While the asparagus roasts, season the cod with the dried parsley, garlic powder, and the remaining salt and pepper. Heat the remaining oil in a 12-inch skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more. Done when flakes easily, 145°F.
Fluff the rice with a fork. Place the seared cod fillet on the plate next to the roasted asparagus and the steamed rice.

Nutrition

Ingredients

Instructions

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