DinnerHealthy EatingGluten FreeDairy FreeHigh ProteinQuick Recipes
Pan-Seared Wild-Caught Cod with Lemon-Steamed Asparagus
10 mins
Easy
This dish celebrates the clean, bright flavors of the sea paired with crisp, seasonal greens. It is a simple, nourishing meal designed to restore your energy without weighing you down.
A high-protein, heart-healthy dinner that comes together in under 20 minutes. It features flaky, wild-caught cod and tender asparagus with a bright citrus finish.
Always bring your fish to room temperature for 10 minutes before cooking. This ensures even heat distribution and prevents the delicate edges from overcooking.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 240 |
| Protein | 38g |
| Fat | 8g |
| Carbohydrates | 6g |
Yes. Thaw completely in the refrigerator overnight and pat very dry to ensure a good sear.
The fish is ready when it flakes easily with a fork and is opaque throughout.
Steamed green beans or baby bok choy are excellent alternatives.
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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