Name: Pan seared cod with broccoli
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 1/4 tsp salt; 1/2 tsp black pepper; 1 tsp extra virgin olive oil; 11 oz broccoli, cut into florets; 2 tbsp water; 1 tsp lemon juice

Nutrition

Per serving

288 calories

Protein: 45g; 55% of calories
Carbs: 21g; 26% of calories
Fat: 7g; 19% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 5 min

In a nonstick skillet over medium-high heat, combine the broccoli florets and water. Cover with a tight-fitting lid and steam for 4 to 5 minutes until the broccoli is bright green and tender. Remove the broccoli from the pan, set aside, and wipe the skillet dry.
Season the cod fillet on both sides with the salt and black pepper.
Heat the olive oil in the same skillet over medium-high heat. Once the oil is shimmering, add the cod. Cook for 3 to 4 minutes without moving it to develop a golden crust. Flip carefully and cook for 2 to 3 minutes more until the fish is opaque throughout and flakes easily. Done when flakes easily, 145°F.
Squeeze the lemon juice over the cod fillet and serve immediately alongside the steamed broccoli.

Nutrition

Ingredients

Instructions

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