Pan-Seared Cod with Lemon-Dill Orzo

Name: Pan-Seared Cod with Lemon-Dill Orzo
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 5 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound cod fillets (1-inch thick); 1.25 teaspoon salt; 0.625 teaspoon black pepper (freshly ground); 3 tablespoon olive oil (extra virgin); 1 cup orzo pasta (uncooked); 2 cup chicken broth (low-sodium); 2 tablespoon lemon juice (freshly squeezed); 2 tablespoon fresh dill (chopped); 1 pound asparagus spears (trimmed); 2 lemon wedges

Flaky cod fillets pan-seared to perfection, served with a bright and herbaceous lemon-dill orzo pasta and tender roasted asparagus for a complete and flavorful meal.

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 5
Cuisine: Mediterranean
Difficulty: Medium
Cost: $6.30/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

1.5 pound cod fillets (1-inch thick)
1.25 teaspoon salt
0.625 teaspoon black pepper (freshly ground)
3 tablespoon olive oil (extra virgin)
1 cup orzo pasta (uncooked)
2 cup chicken broth (low-sodium)
2 tablespoon lemon juice (freshly squeezed)
2 tablespoon fresh dill (chopped)
1 pound asparagus spears (trimmed)
2 lemon wedges

Instructions

Preheat oven to 400°F (200°C). Toss the trimmed asparagus spears with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper on a baking sheet. Roast for 10-12 minutes, or until tender-crisp. Set aside.
While asparagus roasts, cook the orzo: In a medium saucepan, combine the orzo pasta and chicken broth. Bring to a boil over medium-high heat, then reduce heat, cover, and simmer for 8-10 minutes, or until orzo is tender and liquid is absorbed. Stir in the fresh lemon juice and chopped fresh dill. Season with 1/4 teaspoon of salt and 1/4 teaspoon of black pepper.
Pat the cod fillets dry with paper towels. Season both sides with the remaining 3/4 teaspoon of salt and 1/4 teaspoon of black pepper.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully add the seasoned cod fillets. Sear for 3-4 minutes per side, or until opaque and cooked through.
Serve the pan-seared cod immediately alongside the lemon-dill orzo and roasted asparagus. Garnish with fresh lemon wedges, if desired.

Notes

Be careful not to overcook the cod, as it can dry out quickly. Roasting the asparagus while the cod and orzo cook helps streamline the meal preparation.

Nutrition (per serving)

Calories: 420
Protein: 42 g
Carbohydrates: 31.8 g
Fat: 13.5 g
Fiber: 4.1 g
Sodium: 850 mg
Saturated Fat: 2 g
Sugar: 3.2 g
Cholesterol: 78 mg