Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 7 oz cod fillet, patted dry; 1/4 cup long-grain brown rice; 1/2 cup water; 6 oz asparagus, trimmed; 1 tsp extra virgin olive oil; 1 1/2 tsp lemon juice; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp dried parsley; 1/4 tsp garlic powder

Nutrition

Per serving

392 calories

Protein: 38g; 38% of calories
Carbs: 45g; 45% of calories
Fat: 8g; 17% of calories

Instructions

Prep 15 min · Cook 35 min

Preheat the oven to 400°F. In a small saucepan, combine the brown rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 35 minutes. Remove from the heat and let rest covered for 5 minutes.
On a half-sheet pan, toss the asparagus with half the olive oil and a pinch of the salt. Roast for 12 to 15 minutes until tender and lightly browned at the tips.
While the asparagus roasts, season the cod on both sides with the remaining salt, black pepper, garlic powder, and dried parsley. Heat the remaining oil in a 12-inch skillet over medium-high heat. Place the cod in the pan and cook for 4 minutes. Flip, and cook for 3 minutes more until the fish is opaque in the center. Done when flakes easily, 145°F.
Drizzle the lemon juice over the cod in the skillet. Fluff the rice with a fork and serve the cod alongside the rice and roasted asparagus.

Nutrition

Ingredients

Instructions

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