Name: Seared cod with lemon asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, patted dry; 5 oz asparagus, trimmed; 1/4 cup quinoa; 1/2 cup water; 1 tsp extra virgin olive oil; 2 cloves garlic, minced; 1 tbsp lemon juice; 1/2 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

396 calories

Protein: 41g; 40% of calories
Carbs: 40g; 39% of calories
Fat: 9g; 20% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. In a small saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes.
On a half-sheet pan, toss the asparagus with the olive oil, half the minced garlic, and a pinch of the salt. Roast for 12 minutes until tender and slightly browned.
While the asparagus roasts, season the cod on both sides with the remaining salt and the black pepper.
Heat a 12-inch nonstick skillet over medium-high heat. Place the cod in the pan and sear for 4 minutes. Flip and cook for 3 minutes more until the fish flakes easily. Done when flakes easily and opaque in center, 145°F.
Remove the cod from the pan. Add the remaining garlic and the lemon juice to the pan, stirring for 30 seconds to warm through. Fluff the quinoa and plate with the asparagus and cod, drizzling the lemon-garlic juice over the fish and vegetables.

Nutrition

Ingredients

Instructions

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