Pan-Seared Cod with Asparagus
Flaky cod and tender asparagus, a light and healthy meal in minutes.
⏱️ 25 min🍽️ Serves 1
🔥 320 kcal💪 35g protein🍚 10g carbs🥑 15g fat🌾 4g fibreper serving
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servings
Ingredients
- 🐟2 cod fillets, 6 oz each
- 🥦1 bunch asparagus
- 🫒2 tbsp olive oil
- 🧄1 clove garlic, minced
- 🍋½ lemon, juiced and sliced for garnish
- 🌿1 tsp fresh dill, chopped
- 🧂½ tsp salt
- 🌶️¼ tsp black pepper
Pro tips
- Don't overcrowd the pan; cook the cod in batches if necessary to ensure a good sear.
- For extra flavor, add a pat of butter to the pan when the garlic is added.
- Ensure your skillet is hot before adding the fish to achieve a crispy crust.
- Asparagus can also be roasted at 400°F (200°C) for 10-12 minutes for a hands-off approach.
Method
- 1Pat cod fillets dry with paper towels and season with salt and pepper. Trim the woody ends off the asparagus.
- 2Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
- 3Add the asparagus to the skillet and cook for 5-7 minutes, stirring occasionally, until tender-crisp. Remove from skillet and set aside.
- 4Add the remaining 1 tablespoon of olive oil to the same skillet. Once hot, place the cod fillets skin-side down (if applicable) and sear for 4-5 minutes until golden brown.
- 5Flip the cod fillets, add minced garlic to the pan, and cook for another 3-4 minutes, or until the fish is opaque and flakes easily with a fork.
- 6Remove cod from heat, drizzle with fresh lemon juice, and sprinkle with chopped dill. Serve immediately with the cooked asparagus and lemon slices.