Name: Pan-seared cod with asparagus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 1/3 cup quinoa; 1/2 cup water; 7 oz asparagus, trimmed; 1 tbsp extra virgin olive oil; 1 tbsp lemon juice; 1 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

618 calories

Protein: 58g; 36% of calories
Carbs: 51g; 32% of calories
Fat: 22g; 32% of calories

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with half the olive oil and a pinch of salt and pepper. Roast for 12 to 15 minutes until tender and slightly charred.
In a small saucepan, combine the quinoa, water, and a pinch of salt. Bring to a boil, 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. Done when water absorbed and grains translucent.
While the asparagus and quinoa cook, season the cod fillet on both sides with the garlic powder, dried parsley, and the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish reaches 145°F and flakes easily.
Squeeze the lemon juice over the cod in the pan. Serve the cod alongside the roasted asparagus and the fluffy quinoa.

Nutrition

Ingredients

Instructions

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