Name: Seared cod with roasted broccoli
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 1 serving
Ingredients: 3/4 medium russet potato, scrubbed and pierced with a fork; 7 oz broccoli florets; 2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 9 oz Atlantic cod fillet, patted dry; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

461 calories

Protein: 51g; 42% of calories
Carbs: 46g; 37% of calories
Fat: 12g; 21% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 50 min

Preheat the oven to 400°F. Place the potato directly on the oven rack and bake for 45 to 50 minutes until tender when pierced with a knife.
While the potato bakes, toss the broccoli on a half-sheet pan with half the olive oil, half the salt, and half the black pepper. Place the pan in the oven and roast for 18 to 20 minutes until the edges are charred.
While the broccoli roasts, season the cod on both sides with the garlic powder, dried parsley, and the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. 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. Done when flakes easily, 145°F.
Plate the seared cod alongside the roasted broccoli and the baked potato. Drizzle the lemon juice over the fish.

Nutrition

Ingredients

Instructions

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