Name: Pan seared cod with lemon asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 6 oz red potatoes, cut into 1-inch pieces; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 1 tbsp lemon juice; 1/2 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper; 2 1/4 cups water

Nutrition

Per serving

438 calories

Protein: 52g; 45% of calories
Carbs: 37g; 32% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 10 min

Place the potatoes in a saucepan and cover with the water and a pinch of salt. Bring to a boil on the stove. Simmer for 10 to 12 minutes until tender. Drain and return to the warm pot.
Season the cod fillets and asparagus with half the salt and all the pepper. Toss the potatoes with the dried parsley and a splash of lemon juice.
Heat the olive oil in a nonstick skillet over medium-high heat. Add the cod and asparagus. Cook the cod for 3 to 4 minutes, then flip. Cook for 3 to 4 minutes more until the fish flakes easily and the asparagus is tender. Done when flakes easily and opaque in the center, 145°F.
Drizzle the remaining lemon juice over the cod and asparagus in the pan. Serve immediately with the herbed potatoes.

Nutrition

Ingredients

Instructions

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