Name: Pan seared cod with roasted vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 10 oz Atlantic cod fillet, patted dry; 6 oz Yukon Gold potatoes, cut into 1/2-inch pieces; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 1 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

434 calories

Protein: 51g; 45% of calories
Carbs: 36g; 32% of calories
Fat: 12g; 23% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the potatoes with half the olive oil, half the salt, half the pepper, half the garlic powder, and the dried parsley. Roast for 15 minutes.
Move the potatoes to one side of the pan and add the asparagus. Toss the asparagus with the remaining oil, salt, pepper, and garlic powder. Roast for 10 minutes more until the potatoes are golden and the asparagus is tender.
While the vegetables finish roasting, season the cod with a pinch of salt. Heat 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. Done when opaque and flakes easily, 145°F.
Squeeze the lemon juice over the cod fillets and serve alongside the roasted vegetables.

Nutrition

Ingredients

Instructions

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