Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 1/4 cup quinoa; 1/2 cup water; 6 oz green asparagus, trimmed; 2 tsp extra virgin olive oil; 2 tsp lemon juice; 1 1/2 tbsp fresh parsley, chopped; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp garlic powder

Nutrition

Per serving

474 calories

Protein: 50g; 41% of calories
Carbs: 40g; 33% of calories
Fat: 14g; 26% of calories

Instructions

Prep 15 min · Cook 10 min

Preheat the oven to 400°F. In a small saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from the heat and let rest covered for 5 minutes.
Place the asparagus on a half-sheet pan. Drizzle with half the olive oil and season with a pinch of the salt and pepper. Toss to coat and roast for 12 minutes until tender.
While the asparagus roasts, season the cod fillet on both sides with the garlic powder and the remaining salt and pepper.
Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip and cook for 3 minutes more until the fish flakes easily. Done when flakes easily, 145°F.
Fluff the quinoa with a fork and stir in the lemon juice and parsley. Serve the lemon herb quinoa alongside the roasted asparagus and the seared cod.

Nutrition

Ingredients

Instructions

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