Name: Pan seared cod with asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 7 oz asparagus, trimmed; 6 oz red potatoes, halved; 2 tsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 2 tsp lemon juice; 1/4 tsp garlic powder

Nutrition

Per serving

450 calories

Protein: 52g; 44% of calories
Carbs: 39g; 33% of calories
Fat: 12g; 22% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the potatoes and asparagus with half the olive oil, half the salt, half the pepper, and the garlic powder. Spread them in a single layer.
Roast the vegetables for 20 minutes until the potatoes are tender when pierced with a fork and the asparagus is lightly browned.
While the vegetables roast, season the cod on both sides with the remaining salt and pepper.
Heat the remaining oil in a 12-inch nonstick skillet over medium-high heat. Add the cod and cook for 4 minutes. Flip carefully, and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when flakes easily, 145°F.
Remove the skillet from the heat and drizzle the lemon juice over the cod. Serve the fish alongside the roasted potatoes and asparagus.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes