Name: Pan seared cod with quinoa
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz cod fillet, patted dry; 1/2 cup quinoa; 1 cup water; 3/4 medium zucchini, sliced into half-moons; 3/4 red bell pepper, seeded and chopped; 1 tbsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

657 calories

Protein: 49g; 29% of calories
Carbs: 70g; 42% of calories
Fat: 21g; 29% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the zucchini and bell pepper with half the olive oil, half the salt, and half the black pepper. Spread in a single layer and roast for 20 minutes until tender and browned at the edges.
While the vegetables roast, combine the quinoa, water, and a pinch of salt in a small saucepan. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it rest, covered, for 5 minutes before fluffing with a fork.
Season the cod with the remaining salt and pepper. Heat the remaining oil in a 12-inch nonstick skillet over medium-high heat. Place the cod in the pan and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when flakes easily and is opaque, 145°F.
Squeeze the lemon juice over the cod. Plate the quinoa alongside the roasted vegetables and top with the fish.

Nutrition

Ingredients

Instructions

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