Lemon Herb Baked Cod with Asparagus

Looking for a light and refreshing meal that’s also low-calorie? This Lemon Herb Baked Cod with Asparagus is your answer. It combines delicate cod fillets with vibrant asparagus, all seasoned with fresh herbs and zesty lemon. It’s the perfect dish for those who want to eat healthy without sacrificing flavor.

Try baked salmon for another flavorful and healthy seafood option.

This recipe makes dinner a breeze, allowing you to whip up an elegant dish in no time. With just a few fresh ingredients, you can create a satisfying meal that’s both nutritious and delicious.

Pair with a refreshing salmon salad for a light dinner.

Healthy and Flavorful Baked Cod Recipe

Lemon Herb Baked Cod with Asparagus

Recipe by Meal Prep ChefCourse: Dinner Prep, Low-Calorie Prep MealsCuisine: MediterraneanDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

220

kcal

This Lemon Herb Baked Cod is a light yet satisfying dish, brimming with fresh flavors. The fish is tender, flaky, and infused with lemon zest, while the asparagus adds a delightful crunch. It’s a wonderful balance of taste and healthiness, making it a go-to recipe for anyone looking to enjoy a low-calorie meal.

Ingredients

  • 4 cod fillets (about 6 ounces each)

  • 1 bunch of asparagus, trimmed

  • 2 tablespoons olive oil

  • Juice and zest of 1 lemon

  • 2 cloves garlic, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

  • Lemon wedges for serving

Directions

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare Asparagus: In a baking dish, toss the trimmed asparagus with 1 tablespoon of olive oil, salt, and pepper. Arrange the asparagus in a single layer.
  • Season Cod: In a small bowl, mix the remaining olive oil, lemon juice, lemon zest, minced garlic, thyme, oregano, salt, and pepper. Place the cod fillets on top of the asparagus and pour the lemon herb mixture over the fish.
  • Bake: Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork, and the asparagus is tender.
  • Serve: Serve the cod and asparagus hot, garnished with additional lemon wedges if desired.

Key Prep Tips

  1. Pat the Cod Dry: Before seasoning, pat the cod fillets dry with paper towels to ensure the herbs and spices adhere better.
  2. Trim Asparagus Properly: Snap off the woody ends of the asparagus spears by gently bending them—they’ll break naturally at the right spot.
  3. Use Fresh Herbs: Opt for fresh parsley, dill, or thyme for maximum flavor, but dried herbs can work in a pinch.
  4. Avoid Overcooking: Cod cooks quickly; bake until it flakes easily with a fork (approximately 12-15 minutes, depending on thickness).

Suggested Variations

  • Citrus Options: Swap lemon for lime or orange for a slightly sweeter or tangier flavor.
  • Spice It Up: Add a pinch of red pepper flakes or paprika to the seasoning mix for a bit of heat.
  • Protein Alternatives: Substitute cod with halibut, tilapia, or salmon for variety.
  • Vegetable Variety: Pair the cod with zucchini, cherry tomatoes, or green beans instead of asparagus.

Serving Suggestions

  • Sides: Serve with a side of quinoa, wild rice, or roasted sweet potatoes for a hearty meal.
  • Sauces: Add a dollop of Greek yogurt mixed with lemon zest and dill for a creamy complement.
  • Beverages: Pair with a crisp white wine like Sauvignon Blanc or a light sparkling water infused with citrus.
  • Presentation: Plate the cod over a bed of sautéed spinach for a vibrant, restaurant-quality appearance.
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Meal Prep Chef
Meal Prep Chef

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