Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 5 oz asparagus, trimmed; 1 1/2 medium baby carrots; 1 1/2 tbsp extra virgin olive oil; 1/2 tsp dried parsley; 1 tsp dried thyme; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

457 calories

Protein: 45g; 38% of calories
Carbs: 20g; 17% of calories
Fat: 24g; 45% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus and baby carrots with two-thirds of the olive oil, half the salt, and half the black pepper. Spread them in a single layer and roast for 20 minutes until tender and slightly browned.
While the vegetables roast, season the cod fillet on both sides with the dried parsley, dried thyme, and the remaining salt and pepper.
Heat a 12-inch nonstick skillet over medium-high heat with the remaining olive oil. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Remove the pan from the heat and drizzle the lemon juice over the cod. Plate alongside the roasted vegetables.

Nutrition

Ingredients

Instructions

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