Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, patted dry; 6 oz red potatoes, halved; 5 oz asparagus, trimmed; 1 tbsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 2 tsp lemon juice

Nutrition

Per serving

412 calories

Protein: 38g; 35% of calories
Carbs: 36g; 34% of calories
Fat: 15g; 31% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the halved potatoes with half the olive oil, half the salt, and half the black pepper. Spread them out and roast for 15 minutes.
Move the potatoes to one side of the pan and add the asparagus to the other side. Toss the asparagus with the remaining oil, salt, and pepper. Roast for 10 minutes more until the potatoes are tender and the asparagus is bright green. Done when tender.
While the vegetables finish roasting, season the cod with dried parsley. Heat a 12-inch nonstick skillet over medium-high heat. Place the cod in the pan and cook for 3 to 4 minutes. Flip carefully and cook for 3 minutes more. Done when flakes easily with a fork and is opaque, 145°F.
Drizzle the lemon juice over the cod in the pan and remove from the heat. Plate the cod alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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