Name: Pan seared cod with roasted broccoli
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillets, patted dry; 11 oz broccoli florets, cut into bite-size pieces; 1 1/2 tbsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1/2 lemon, cut into wedges

Nutrition

Per serving

457 calories

Protein: 47g; 38% of calories
Carbs: 24g; 19% of calories
Fat: 24g; 43% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with two thirds of the olive oil, half the salt, and half the pepper. Roast for 15 to 20 minutes until the edges are charred and the stalks are tender.
While the broccoli roasts, season the cod fillets on both sides with the remaining salt, remaining pepper, garlic powder, and dried parsley.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Serve the seared cod alongside the roasted broccoli with lemon wedges for squeezing over the fish.

Nutrition

Ingredients

Instructions

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