Name: Seared cod with roasted root vegetables
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod, patted dry; 2 1/2 medium carrots, peeled and cut into 1-inch pieces; 3.5 oz parsnips, peeled and cut into 1-inch pieces; 5 oz broccoli, cut into florets; 2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice; 2 1/4 cups water

Nutrition

Per serving

443 calories

Protein: 47g; 40% of calories
Carbs: 43g; 37% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

Instructions

Prep 20 min · Cook 25 min

Preheat the oven to 400°F. On a half-sheet pan, toss the carrots and parsnips with half the olive oil and a pinch of salt. Roast for 25 to 30 minutes until tender and browned at the edges.
While the vegetables roast, bring the water to a boil in a large pot fitted with a steamer basket. Add the broccoli, cover, and steam for 5 to 7 minutes until bright green and tender. Set aside.
Season the cod with salt and black pepper on both sides. In a 12-inch nonstick skillet, heat the remaining olive oil over medium-high heat. Place the cod in the skillet and cook for 4 minutes. Flip and cook for 3 to 4 minutes more. Done when flakes easily with a fork, 145°F.
Place the seared cod, roasted root vegetables, and steamed broccoli on the plate. Drizzle the lemon juice over the fish and serve.

Nutrition

Ingredients

Instructions

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