Pan-Seared Cod with Brown Rice and Asparagus
Delicate white fish with a light sear, paired with nutty brown rice and tender asparagus. A lean, protein-rich dinner that's simple yet satisfying.
Pan-Seared Cod with Brown Rice and Asparagus is a dinner recipe ready in about 25 minutes. Each serving has approximately 618 kcal, 72g protein, 53g carbs, 13g fat. It fits a high-protein diet.
Pat the cod dry with paper towels and season with salt and pepper.
Heat the olive oil in a skillet over medium-high heat.
Sear the cod for 4-5 minutes on each side until golden and cooked through.
Transfer to a plate and squeeze the lemon juice over the fish.
In the same skillet, lightly sauté the asparagus for 3-4 minutes until tender-crisp.
Warm the brown rice gently.
Plate the rice as the base, top with the cod fillet, and arrange the asparagus alongside.
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