Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 5 oz Atlantic cod fillet, patted dry; 7 oz baby red potatoes, halved; 5 oz asparagus, trimmed; 2 1/4 tsp extra virgin olive oil; 2 cloves garlic, minced; 1/2 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

381 calories

Protein: 28g; 28% of calories
Carbs: 45g; 45% of calories
Fat: 12g; 26% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. Toss the potatoes with half the olive oil, half the garlic, the parsley, and a pinch of salt and pepper on a baking sheet. Arrange cut-side down and roast for 15 minutes.
Move the potatoes to one side of the sheet. Add the asparagus and toss with the remaining garlic and another pinch of salt. Roast for 10 minutes more until the potatoes are tender and the asparagus is crisp-tender.
Season the cod with the remaining salt and pepper. Heat the remaining oil in a skillet over medium-high heat. Place the cod in the pan and sear for 4 minutes. Flip and cook for 3 to 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Squeeze the lemon juice over the cod before removing it from the heat. Serve the fish alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

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