Pan-Seared Cod with Tender Steamed Asparagus

Quick Summary

A crisp, pan-seared cod fillet served alongside bright, tender-crisp asparagus. This meal is naturally gluten-free, high in lean protein, and perfect for a clean, weeknight dinner.

Ingredients

Method

1. 1. Pat the cod fillets completely dry with paper towels. Season both sides generously with sea salt and black pepper.
2. 2. Heat the olive oil in a stainless steel or non-stick skillet over medium-high heat.
3. 3. Place cod in the pan. Sear for 4 minutes without moving it to ensure a golden crust. Flip gently and cook for another 3 minutes until opaque.
4. 4. While the fish cooks, steam your asparagus for 4–5 minutes until vibrant green and tender.
5. 5. Add butter and garlic to the fish pan in the last minute. Spoon the melting garlic butter over the fillets.
6. 6. Serve immediately with a squeeze of fresh lemon and a sprinkle of parsley.

Nutrition Snapshot

Nutrient	Amount
Calories	280
Protein	42g
Fat	9g
Carbs	6g

Frequently Asked Questions

Can I use frozen cod?

Yes, but thaw it completely in the refrigerator overnight and pat it very dry before searing.

How do I know when the fish is done?

The fish is ready when it is opaque and flakes easily when pressed gently with a fork.

Is this dish keto-friendly?

Absolutely. It is very low in carbohydrates and high in healthy fats and proteins.