Name: Pan seared cod with roasted broccoli
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillets, patted dry; 7 oz broccoli, cut into small florets; 1/4 cup quinoa; 1/2 cup water; 1 3/4 tsp extra virgin olive oil; 3/4 tsp garlic powder; 1 tsp dried thyme; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

469 calories

Protein: 51g; 41% of calories
Carbs: 44g; 36% of calories
Fat: 13g; 24% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with half the olive oil, half the salt, and half the pepper. Roast for 20 minutes until the edges are charred and the stalks are tender.
In a small saucepan, combine the quinoa, 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 the heat and let rest, covered, for 5 minutes before fluffing with a fork.
While the broccoli and quinoa cook, season the cod fillets on both sides with the garlic powder, dried thyme, and the remaining salt and pepper.
Heat a 12-inch skillet over medium-high heat with the remaining oil. Add the cod and cook for 4 minutes. Flip and cook for 3 to 4 minutes more until the fish is opaque in the center. Done when opaque and flakes easily, 145°F.
Spoon the quinoa onto the plate and arrange the roasted broccoli alongside. Place the seared cod fillet on top.

Nutrition

Ingredients

Instructions

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