Seared Cod with Asparagus and Brown Rice

Ingredients

• Cod fillet 120 g
• Asparagus 100 g
• Brown rice 80 g
• Olive oil 1 tsp
• Lemon wedge 1 piece

Method

1. Prepare ingredients. Make sure your cod fillet is thawed if frozen, and pat it dry with paper towels. This helps get a nice sear. Rinse the asparagus and trim off the woody ends. Have your cooked brown rice ready and warm it slightly if cold.
   Tip: Patting the fish dry is key to avoid steaming it when cooking.
2. Steam the asparagus. Fill a pot with about 2 inches of water and bring it to a simmer. Place the asparagus in a steamer basket over the water and cover with a lid. Steam for about 4-5 minutes until bright green and tender but still crisp.
   Tip: Check asparagus with a fork to avoid overcooking.
3. Heat the pan and oil. Place a non-stick or stainless steel skillet over medium-high heat. Add 1 teaspoon of olive oil and let it heat until shimmering but not smoking. This ensures a good sear on the fish.
   Tip: Test the oil by flicking a drop of water; it should sizzle immediately.
4. Sear the cod. Carefully place the cod fillet in the hot pan. Let it cook without moving for about 3-4 minutes until the edges turn opaque and the bottom is golden brown. Flip gently using a spatula and cook the other side for another 2-3 minutes until the fish is opaque all the way through and flakes easily with a fork.
   Tip: Avoid flipping multiple times; one flip helps form a nice crust.
5. Plate and serve. Arrange the cooked brown rice on your plate, add the steamed asparagus alongside, and place the seared cod on top or next to them. Squeeze the lemon wedge over the fish for a fresh burst of flavor. Serve immediately.
   Tip: Lemon juice brightens the flavors and complements the fish beautifully.

Pro tips

• Use a fish spatula for easier flipping of delicate fillets.
• If you don’t have steamed asparagus, you can lightly sauté it in olive oil for a similar effect.