Name: Pan-seared cod with roasted vegetables
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 3/4 medium russet potato, scrubbed and pierced with a fork; 7 oz asparagus, woody ends trimmed; 9 oz cod fillet, patted dry; 2 tsp extra virgin olive oil; 1 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1 tsp lemon juice

Nutrition

Per serving

446 calories

Protein: 47g; 41% of calories
Carbs: 43g; 37% of calories
Fat: 11g; 22% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 400°F. Place the potato directly on the oven rack and bake for 45 to 50 minutes until tender when pierced with a knife.
On a baking sheet, toss the asparagus with half the olive oil and a pinch of the salt. While the potato is baking, roast the asparagus for 12 to 15 minutes until tender and slightly charred.
While the vegetables are in the oven, season the cod on both sides with the remaining salt, the black pepper, and dried parsley.
Heat a 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 to 4 minutes more. Done when opaque and flakes easily with a fork, 145°F.
Squeeze lemon juice over the cod. Serve the fish alongside the roasted asparagus and the baked potato.

Nutrition

Ingredients

Instructions

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