Name: Pan seared cod with asparagus
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1 tsp dried thyme; 2 tsp extra virgin olive oil; 7 oz asparagus, trimmed; 1 tsp lemon juice

Nutrition

Per serving

314 calories

Protein: 44g; 54% of calories
Carbs: 13g; 15% of calories
Fat: 11g; 31% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with one third of the olive oil and half the salt and black pepper. Spread in a single layer and roast for 12 to 15 minutes until tender.
While the asparagus roasts, season the cod on both sides with the remaining salt and black pepper, the dried parsley, and the dried thyme.
Heat the remaining olive oil in a 12-inch skillet over medium-high heat. When the oil is shimmering, add the cod. Cook for 4 minutes, flip carefully, and cook for 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Drizzle the lemon juice over the cod and plate it alongside the roasted asparagus.

Nutrition

Ingredients

Instructions

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