Name: Pan seared cod and roasted potatoes
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillets, patted dry; 6 oz red potatoes, halved; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

435 calories

Protein: 52g; 45% of calories
Carbs: 37g; 33% of calories
Fat: 11g; 22% 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, and half the pepper. Roast for 20 minutes.
Move the potatoes to one side of the pan. Place the asparagus on the other side and toss with the remaining salt and pepper. Roast until the potatoes are tender and the asparagus is lightly browned, about 12 to 15 minutes.
While the vegetables finish roasting, season the cod fillets on both sides with the dried parsley, garlic powder, and a pinch of salt.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more. Done when flakes easily and is opaque in the center, 145°F.
Squeeze the lemon juice over the cod fillets in the pan. Serve the fish alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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