Easy Mediterranean Cod and Asparagus

Elevate your weeknight dinners with this Easy Mediterranean Cod and Asparagus recipe, where simplicity meets vibrant Mediterranean flavors. ...

Elevate your weeknight dinners with this Easy Mediterranean Cod and Asparagus recipe, where simplicity meets vibrant Mediterranean flavors. This dish features tender cod fillets roasted to perfection with a blend of aromatic herbs and zesty lemon, creating a meal that’s both light and satisfying. Paired with fresh, crisp asparagus, this recipe brings together a harmonious mix of textures and tastes, making it the perfect choice for anyone seeking a quick yet delicious meal.

Any white fish will work in this recipe – adjust to what’s available to you and your region. You can add or subtract from the recipe as needed. Swap out the asparagus for your favorite (fast-cooking) vegetables or add some sliced olives and splash of white wine for a twist. While I’m not a huge fan of storing fish for leftovers, this can save for up to 3 days in the refrigerator.

Yields 2 servings of Easy Mediterranean Cod and Asparagus

The Preparation

12 ounce cod, boneless fillets
6 ounce asparagus, trimmed
4 ounce cherry tomatoes, on the vine
2 teaspoon fresh garlic, sliced
4 tablespoon olive oil
salt and black pepper, to taste
1 tablespoon capers, drained
1/2 teaspoon dried thyme
1/2 teaspoon red pepper flakes
1/2 medium lemon, zest and juice

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 400F.

2. Line a baking dish with parchment paper, then add the tomatoes. Top with sliced garlic and drizzle with half of the olive oil. Season with salt to taste. Place in the oven and reduce heat to 350F. Bake for 15 minutes.

3. After 15 minutes, remove the dish from the oven. Place the fish on top of the tomatoes. Season with salt and pepper, thyme, red pepper flakes, and lemon zest.

4. Scatter the capers over the top of the fish, then place the asparagus to the sides. Season asparagus with salt and pepper.

5. Bake for an additional 10-15 minutes, or until just cooked through. Squeeze of lemon juice over the fish.

6. Serve with additional lemon slices if desired. Enjoy!

This makes a total of 2 servings of Easy Mediterranean Cod and Asparagus. Each serving comes out to be 458 calories, 29g fats, 5.6g net carbs, and 42.1g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
12 ounce wild alaskan cod	357	3.06	0	0	0	78.24
6 ounce asparagus spears	34	0.2	6.6	3.57	3.03	3.74
4 ounce cherry tomatoes	20	0.23	4.42	1.36	3.06	1.02
2 teaspoon fresh garlic	8	0.03	1.87	0.12	1.75	0.36
4 tablespoon olive oil	477	54	0	0	0	0
0 none salt and pepper	0	0	0	0	0	0
1 tablespoon capers	2	0.07	0.42	0.28	0.15	0.2
0.5 teaspoon dried thyme	2	0.04	0.38	0.22	0.16	0.05
0.5 teaspoon crushed red pepper flakes	3	0.15	0.5	0.24	0.26	0.11
0.5 medium lemon	12	0.13	3.91	1.18	2.74	0.46
Totals	915	57.91	18.1	6.97	11.15	84.18
Per Serving (/2)	457.5	29.0	9.1	3.5	5.6	42.1