Name: Pan seared cod with roasted asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 7 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 6 oz red potatoes, halved; 1 1/2 tsp salted butter; 2 cups water

Nutrition

Per serving

482 calories

Protein: 47g; 37% of calories
Carbs: 40g; 32% of calories
Fat: 17g; 31% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Place potatoes in a small pot and cover with water and a pinch of salt. Bring to a boil on the stove, then reduce heat and simmer for 15 to 20 minutes until fork-tender. Done when fork-tender.
Preheat oven to 400°F. On a baking sheet, toss asparagus with half the olive oil, salt, and pepper. Roast for 12 to 15 minutes until tender and slightly browned.
Season the cod fillet on both sides with parsley and the remaining salt and pepper.
Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Carefully flip and cook for 3 to 4 minutes more until the fish reaches 145°F and flakes easily with a fork.
Drain the potatoes and toss them with the butter. Plate the seared cod alongside the roasted asparagus and buttered potatoes.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes