Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, patted dry; 9 oz red potatoes, diced into 1-inch pieces; 5 oz asparagus, trimmed; 1 tbsp extra virgin olive oil; 1 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tbsp lemon juice

Nutrition

Per serving

483 calories

Protein: 39g; 31% of calories
Carbs: 51g; 40% of calories
Fat: 16g; 28% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 30 min

Preheat the oven to 400°F. On a half-sheet pan, toss the potatoes with half the oil, half the salt, and half the pepper. Roast for 20 minutes.
Remove the pan from the oven. Push the potatoes to one side and add the asparagus. Toss the asparagus with the remaining oil, salt, and pepper. Return the pan to the oven and roast for 10 minutes until the asparagus is tender.
While the vegetables roast, combine the dried parsley and garlic powder in a small bowl. Season the cod fillet on both sides with the herb mixture.
Set a 12-inch skillet over medium-high heat on the stove with a light coat of cooking spray if needed. Place the cod in the skillet and cook for 4 minutes. Flip the cod, pour the lemon juice over it, and cook for 3 to 4 minutes more. Done when the fish is opaque and flakes easily, 145°F.

Nutrition

Ingredients

Instructions

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