Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 7 oz baby gold potatoes, halved; 5 oz asparagus, trimmed; 1 1/2 tbsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 7 oz cod fillet, patted dry; 1 tsp lemon juice; 1/4 tsp garlic powder

Nutrition

Per serving

472 calories

Protein: 38g; 31% of calories
Carbs: 41g; 33% of calories
Fat: 19g; 36% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 30 min

Preheat the oven to 400°F. On a half-sheet pan, toss the halved potatoes with half the olive oil, half the salt, half the pepper, and the dried parsley. Roast for 20 minutes.
Move the potatoes to one side of the pan. Add the asparagus to the other side and toss with half of the remaining olive oil and a pinch of salt. Roast for 10 to 12 minutes more until the potatoes are tender and the asparagus is lightly browned.
Season the cod with the garlic powder and the remaining salt and pepper. Heat the remaining oil in a 12-inch nonstick skillet over medium-high heat. Sear the cod for 3 to 4 minutes, flip, and cook for 3 minutes more until the fish flakes easily. Done when flakes easily and opaque in center, 145°F.
Drizzle the lemon juice over the cod once it is out of the pan. Plate the fish alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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