Name: Seared cod and roasted broccoli
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz broccoli florets, cut into bite-size pieces; 2 1/4 tsp extra virgin olive oil; 1 tsp salt; 1/2 tsp black pepper; 8 oz Atlantic cod fillets, patted dry; 1 tbsp lemon juice; 3/4 tsp lemon zest; 1/4 cup basmati rice; 1/2 cup water

Nutrition

Per serving

473 calories

Protein: 46g; 37% of calories
Carbs: 50g; 41% of calories
Fat: 13g; 23% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

In a small saucepan, combine the basmati rice, water, and a pinch of the salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes.
Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with half the olive oil, a third of the salt, and half the black pepper. Spread in a single layer and roast for 20 minutes until the edges are charred.
While the broccoli roasts, season the cod fillets on both sides with the remaining salt and black pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. When the oil is shimmering, add the cod. Cook for 4 minutes, flip carefully, and cook for 3 to 4 minutes more. Done when opaque and flakes easily, 145°F.
Remove the skillet from the heat. Squeeze the lemon juice over the fish and sprinkle with lemon zest. Serve the seared cod with the roasted broccoli and fluffy basmati rice.

Nutrition

Ingredients

Instructions

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