Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 3/4 medium russet potato, scrubbed and pricked with a fork; 3/4 medium zucchini, sliced into half-moons; 1 1/2 tsp extra virgin olive oil; 2 tsp lemon juice; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

429 calories

Protein: 51g; 46% of calories
Carbs: 39g; 35% of calories
Fat: 10g; 19% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 30 min

Preheat the oven to 400°F. Place the potato directly on the oven rack and bake for 40 minutes until tender.
On a half-sheet pan, toss the zucchini with half the olive oil, half the salt, and half the black pepper. When the potato has been cooking for 20 minutes, place the zucchini in the oven and roast for 20 minutes until tender and browned.
While the vegetables roast, season the cod fillet with the garlic powder, dried parsley, and the remaining salt and pepper.
Heat a 12-inch skillet over medium-high heat with the remaining olive oil. Add the cod and cook for 3 to 4 minutes. Flip carefully and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when opaque and flakes easily, 145°F.
Squeeze the lemon juice over the cod. Serve the fish alongside the roasted zucchini and the baked potato.

Nutrition

Ingredients

Instructions

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