Name: Pan-seared cod with lemon asparagus
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod, patted dry; 3/4 medium russet potato, scrubbed and pierced with a fork; 5 oz green asparagus, trimmed; 2 tsp extra virgin olive oil; 2 tsp lemon juice; 3/4 tsp salt; 1/2 tsp black pepper; 2 tsp italian seasoning

Nutrition

Per serving

442 calories

Protein: 48g; 42% of calories
Carbs: 42g; 36% of calories
Fat: 11g; 22% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 45 min

Preheat your oven to 400°F. Place the potato directly on the oven rack and bake for 50 to 55 minutes until the skin is crisp and the center is soft.
On a half-sheet pan, toss the asparagus with half the olive oil and a pinch of salt and pepper. While the potato is still baking, place the pan in the oven and roast for 12 to 15 minutes until tender. Done when tender and lightly browned.
Season the cod fillet on both sides with the italian seasoning, the remaining salt, and the remaining pepper.
While the vegetables finish, heat a 12-inch nonstick skillet over medium-high heat with the remaining olive oil. Add the cod and cook for 4 minutes. Flip carefully and cook for 3 minutes more until the fish is opaque. Done when flakes easily and opaque in center, 145°F.
Remove the asparagus from the oven and toss with the lemon juice. Split the baked potato open. Plate the cod alongside the asparagus and the potato.

Nutrition

Ingredients

Instructions

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