Baked Cod with Asparagus

Prep Time: 10 min	Cook Time: 20 min
Total Time: 30 min	Servings: 1

Introduction:

Delight in a nutritious and delectable meal with our Baked Cod with Asparagus and Lemon recipe. This dish showcases the delicate flavors of cod, paired with tender asparagus, vibrant cherry tomatoes, and a refreshing lemon and herb infusion. Ideal for a wholesome dinner or a meal-prepped lunch, this recipe offers a delightful combination of lean protein, fiber, and essential nutrients.

Health Benefits:

1. Lean Protein Source: Cod provides a lean source of protein, supporting muscle health and promoting satiety.

   
   

2. Nutrient-Dense Asparagus: Asparagus offers fiber, antioxidants, and essential vitamins and minerals, contributing to digestive health and overall wellness.

   
   

3. Antioxidant-Rich Tomatoes: Cherry tomatoes contain the antioxidant lycopene, promoting heart health and reducing inflammation.

   
   

4. Versatile Seasonings: Adding optional ingredients like garlic, fresh herbs, or lemon zest enhances the overall flavor and nutritional content of the dish.

Ingredients:

• 4 oz cod fillet

• 1 cup asparagus, trimmed

• 1 tablespoon olive oil

• 1 teaspoon lemon juice (freshly squeezed)

• Salt and pepper to taste

Optional Additions:

• 1 clove garlic, minced

• 1 teaspoon lemon zest

• 1 tablespoon fresh herbs (e.g., dill, parsley, thyme), chopped

• 1 teaspoon paprika or smoked paprika

• 1 tablespoon capers

• 1 tablespoon white wine or chicken broth

• 1 tablespoon grated Parmesan cheese (if not strictly Paleo)

• ½ cup cherry tomatoes, halved

• 1 teaspoon Dijon mustard

• 1 tablespoon pine nuts or sliced almonds

Instructions:

Preheat the Oven:

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly oil it to prevent sticking.

Prepare the Cod and Asparagus:

Rinse the cod fillet and pat dry with a paper towel. Trim the ends of the asparagus and arrange them in a single layer on the baking sheet. Place the cod fillet next to the asparagus. If using, halve the cherry tomatoes and add them to the baking sheet.

Season and Drizzle:

Drizzle the cod and asparagus with olive oil and lemon juice. Season with salt and pepper to taste. If using, sprinkle minced garlic, lemon zest, and any other optional seasonings like paprika or fresh herbs. Add a splash of white wine or chicken broth for extra moisture.

Bake in the Oven:

Place the baking sheet in the preheated oven. Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork, and the asparagus is tender but still slightly crisp. If desired, sprinkle with grated Parmesan cheese during the last 5 minutes of baking for added flavor.

Finish and Serve:

Remove the baking sheet from the oven and let the cod rest for a few minutes. Garnish with additional fresh herbs or a sprinkle of pine nuts for added texture. Serve the baked cod alongside the asparagus, drizzled with any pan juices and a bit more lemon juice if desired.

Serving Suggestions:

1. Serve with a side of quinoa or brown rice: For added fiber and complex carbohydrates, making the meal more filling.

2. Pair with a mixed green salad or a Greek salad: For additional vegetables and a light, refreshing complement.

3. Enjoy with a glass of sparkling water or white wine: For a refreshing and elegant dining experience.

Tips:

• Adjust the recipe by incorporating your favorite vegetables or seasonings based on your preferences or dietary needs, such as using other types of fish like salmon or halibut.

  
  

• To prevent overcooking the cod, monitor the cooking process closely, as cooking times may vary depending on the thickness of your fillet.

  
  

• For a deeper lemon flavor, marinate the cod fillet in a mixture of lemon juice, olive oil, and seasonings for up to 30 minutes before baking.

  
  

• For added texture and flavor, top the baked cod with toasted pine nuts or sliced almonds before serving.

  
  

Nutritional Facts

Calories	Protein	Fat	Carbs	Fiber	Net Carbs
300 kcal	25g	18g	5g	2g	3g