Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillets, patted dry; 11 oz asparagus, trimmed; 1 tbsp extra virgin olive oil; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper; 3/4 tsp lemon juice

Nutrition

Per serving

408 calories

Protein: 51g; 48% of calories
Carbs: 18g; 17% of calories
Fat: 17g; 35% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 10 min

In a small bowl, mix the dried parsley, garlic powder, half the salt, and half the pepper. Rub the seasoning mixture evenly over both sides of the cod fillets.
Preheat your oven to 400°F. Place the asparagus on one side of a 12-inch oven-safe skillet. Toss with half the olive oil and the remaining salt and pepper.
Heat the remaining oil in the other side of the same skillet over medium-high heat. Add the cod and sear for 3 minutes without moving it.
Flip the cod carefully. Transfer the skillet to the oven and roast for 5 to 7 minutes until the asparagus is tender and the fish is opaque. Done when flakes easily with a fork, 145°F.
Remove the skillet from the oven and drizzle the lemon juice over the cod and asparagus before plating.

Nutrition

Ingredients

Instructions

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