Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 7 oz asparagus, trimmed; 1/4 cup white rice; 1/2 cup water; 1 tsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tbsp lemon juice

Nutrition

Per serving

460 calories

Protein: 49g; 41% of calories
Carbs: 52g; 44% of calories
Fat: 7g; 14% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 min

In a small saucepan, combine the rice, water, and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
Preheat your oven to 400°F. While the oven heats, trim the asparagus and pat the fish dry.
On an oven-safe 12-inch skillet, toss the asparagus with half the olive oil and a pinch of salt and pepper. Roast for 10 minutes.
Season the cod with the remaining salt and pepper. Carefully remove the hot skillet from the oven and move the asparagus to one side. Add the remaining oil to the empty side and place the cod in the pan. Return the skillet to the oven and roast for 8 minutes until the fish is opaque and flakes easily. Done when flakes easily, 145°F.
Squeeze the lemon juice over the cod and asparagus. Serve the fish and vegetables next to the fluffed rice.

Nutrition

Ingredients

Instructions

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