Pan-Seared Cod with Charred Asparagus

Quick Summary

A high-protein, heart-healthy dinner that comes together in under 30 minutes. You will pan-sear fresh cod fillets until golden and serve them alongside asparagus charred quickly in the same pan for maximum flavor and minimal cleanup.

Ingredients

Method

1. 1. Prep the fish. Pat the cod fillets completely dry with paper towels. Season both sides generously with salt and pepper.
2. 2. Sear the cod. Heat oil in a large skillet over medium-high. Place cod in the pan and cook undisturbed for 4 minutes until a golden crust forms. Carefully flip and cook for another 3 minutes. Remove and set aside.
3. 3. Char the asparagus. Add the asparagus to the same hot pan. Sauté for 4–5 minutes until tender and charred at the edges.
4. 4. Finish and serve. Lower heat, add butter and garlic to the pan, tossing for 30 seconds. Return fish to the pan, squeeze fresh lemon over everything, and top with parsley.

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen cod?

Yes. Just ensure it is thawed completely and patted very dry to prevent steaming.

What should I serve this with?

It pairs beautifully with quinoa, roasted baby potatoes, or a light cucumber salad.

How do I know the fish is done?

The cod is ready when it turns opaque and flakes easily with a gentle touch of a fork.