Name: Seared cod with roasted broccoli
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 8 oz Atlantic cod fillet, patted dry; 9 oz broccoli florets; 3/4 medium russet potato, scrubbed and pierced with a fork; 2 1/4 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 1/2 tsp dried parsley; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

472 calories

Protein: 49g; 39% of calories
Carbs: 49g; 39% of calories
Fat: 13g; 22% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 45 min

Preheat the oven to 400°F. Place the potato directly on the center oven rack and bake for 45 to 50 minutes until tender.
While the potato bakes, toss the broccoli florets on a half-sheet pan with half the olive oil and a pinch of salt and pepper. Spread into a single layer.
While the potato continues to bake, place the broccoli in the oven and roast for 15 to 20 minutes until the edges are charred and the stalks are tender.
While the vegetables finish, season the cod fillet on both sides with the remaining salt and pepper, the garlic powder, and the dried parsley.
Heat the remaining oil in a nonstick skillet over medium-high heat. Add the cod and cook for 3 to 4 minutes, flip, and cook for 3 to 4 minutes more until the fish is opaque. Done when flakes easily, 145°F.
Plate the cod with a squeeze of lemon juice. Serve alongside the roasted broccoli and the baked potato.

Nutrition

Ingredients

Instructions

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