Healthy EatingDinnerGluten FreeDairy FreeHigh ProteinQuick Recipes
Pan-Seared Cod with Tender Asparagus
10 mins
Easy
This vibrant dish celebrates the delicate texture of fresh cod paired with the crisp, earthy snap of seasonal asparagus. It is a simple, high-protein dinner that comes together in under 20 minutes for a truly revitalizing meal.
A light, nutrient-dense dinner featuring flaky pan-seared cod and perfectly tender-crisp asparagus. Ready in 20 minutes, this dish is gluten-free, dairy-free, and packed with high-quality protein and fiber.
To ensure a golden sear without sticking, make sure your pan is truly hot before adding the fish, and resist the urge to move the fillets until they release naturally from the surface.
| Nutrient | Amount |
|---|---|
| Calories | 245 kcal |
| Protein | 42g |
| Fat | 7g |
| Carbs | 6g |
Yes, just ensure the fish is completely thawed and patted dry before cooking for the best sear.
The fish is ready when it flakes easily with a fork and is opaque throughout.
Green beans or broccolini work beautifully with this same cooking method.
Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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