Lemon-Herb Pan-Seared Cod with Asparagus Ribbons
30 min1 serving420 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
420kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein45 g · 55% kcal
Carbohydrates15 g · 18% kcal
Fats10 g · 27% kcal
Ingredients
Cod Fillet (skinless)200g
Asparagus200g
Lemon1/2
Fresh Dill1 tbsp, chopped
Garlic1 clove, minced
Olive Oil1 tsp
Method
- 1
Pat the cod fillet dry and season with salt and pepper.
- 2
Using a vegetable peeler, shave the asparagus into thin ribbons. Toss with lemon juice, minced garlic, and chopped dill.
- 3
Heat olive oil in a non-stick skillet over medium-high heat.
- 4
Sear the cod fillet for 3-4 minutes per side, or until cooked through and flakes easily.
- 5
Serve the seared cod immediately with the dressed asparagus ribbons.
At a glance
Nutrition per serving
Calories420kcal
Protein45g
Carbs15g
Fats10g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Cod Fillet (skinless) | 82 | 18 g | 0 g | 1 g |
| Asparagus | 20 | 2.2 g | 3.9 g | 0.1 g |
| Lemon | 29 | 1.1 g | 9.3 g | 0.3 g |
| Fresh Dill | 43 | 3 g | 7 g | 0.6 g |
| Garlic | 149 | 6.4 g | 33 g | 0.5 g |
| Olive Oil | 884 | 0 g | 0 g | 100 g |
