Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 3/4 tsp salt; 1/2 tsp black pepper; 2 1/4 tsp extra virgin olive oil; 9 oz green asparagus, trimmed; 1/2 lemon, cut into wedges; 2 cups water

Nutrition

Per serving

361 calories

Protein: 50g; 52% of calories
Carbs: 17g; 18% of calories
Fat: 13g; 30% of calories

Ingredients

7 items

Instructions

Prep 15 min · Cook 10 min

Add the water to a large pot and bring to a boil. Place a steamer basket inside, add the asparagus, and cover. Steam for 5 to 7 minutes until bright green and tender.
While the asparagus steams, season the cod fillet on both sides with the salt and black pepper.
Heat the 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 flakes easily and opaque in the center, 145°F.
Plate the seared cod alongside the steamed asparagus with lemon wedges on the side for squeezing over.

Nutrition

Ingredients

Instructions

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