Name: Pan seared cod with asparagus
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 1/4 cup quinoa; 1/2 cup water; 5 oz asparagus, trimmed; 2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1 tsp lemon juice

Nutrition

Per serving

453 calories

Protein: 50g; 43% of calories
Carbs: 37g; 32% of calories
Fat: 13g; 26% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 20 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 to low, cover, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes.
Place the asparagus on a small sheet pan. Drizzle with half the olive oil and season with a pinch of salt and pepper. Toss to coat. Roast for 12 to 15 minutes until tender and slightly charred.
Season the cod on both sides with the remaining salt and pepper. Heat the remaining oil in a 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.
Fluff the quinoa with a fork. Plate the cod alongside the asparagus and quinoa. Drizzle the lemon juice over the fish and vegetables just before serving.

Nutrition

Ingredients

Instructions

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