This baked cod with asparagus is a one-tray dinner: cod fillets and asparagus spears roasted with cherry tomatoes, garlic, lemon and olive oil, then finished with a little butter and parsley. It takes about 25 minutes and serves 2, with about 30 g of protein and 270 calories per serving. Cod is a mild, flaky white fish, so it’s a good choice for people who don’t usually like a strong fish taste.
- Serves: 2
- Prep time: 10 minutes
- Cook time: 15 to 18 minutes
- Total time: about 25 minutes
Ingredients
- 2 skinless cod fillets, about 150 g (5 oz) each and 2.5 cm (1 inch) thick
- 250 g (about 1 bunch) asparagus
- 150 g (1 cup) cherry tomatoes
- 1 tablespoon (15 ml) olive oil
- 2 garlic cloves, thinly sliced
- 1 lemon: juice of half, and the rest cut into wedges
- 10 g (2 teaspoons) butter, cut into small pieces
- A small bunch of parsley, chopped
- ¼ teaspoon salt and black pepper
Method
- Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven.
- Snap or cut the woody ends off the asparagus. Thick spears can be peeled at the base.
- Put the asparagus and cherry tomatoes on a baking tray, drizzle with half the olive oil, season lightly and toss. Roast for 5 minutes.
- Meanwhile, pat the cod dry with paper towels and season with salt and pepper.
- Push the vegetables to the sides and put the cod in the middle of the tray. Drizzle the fish with the rest of the oil and lemon juice, and scatter the garlic over everything.
- Dot the cod with the butter and add the lemon wedges to the tray.
- Roast for 10 to 13 minutes, until the fish is opaque and flakes easily with a fork. It should reach 63°C (145°F) in the thickest part, as the FDA advises for fish.
- Scatter with parsley, spoon the pan juices over the fish and serve with the roasted lemon wedges.
Tips
- Pat the fish dry so it roasts rather than steams.
- Match the cooking time to the thickness. Allow about 10 minutes per 2.5 cm (1 inch) of thickness.
- Don’t overcook cod. It turns dry and tough quickly. Start checking a few minutes early.
- Choose spears of similar thickness so they cook evenly. Very thin asparagus needs only 8 to 10 minutes in total, so add it with the fish.
- Frozen cod works well. Thaw it overnight in the fridge, then dry it well before cooking.
Swaps and variations
- Other fish: haddock, hake, pollock, salmon or sea bass work the same way. Salmon needs a few more minutes.
- Green vegetables: use green beans or broccoli florets if asparagus isn’t in season.
- Herb crust: mix 2 tablespoons of breadcrumbs with parsley, lemon zest and a little oil, and press onto the fish before roasting.
- Mediterranean: add olives, capers and a pinch of oregano.
- Dairy-free: skip the butter and use a little more olive oil.
Nutrition per serving (estimate)
One serving is one cod fillet with half the vegetables. These figures were calculated from USDA FoodData Central values for raw Atlantic cod, asparagus, cherry tomatoes, olive oil, lemon juice, garlic, parsley, unsalted butter and salt.
| Nutrient | Per serving |
|---|---|
| Calories | 270 kcal |
| Protein | 30 g |
| Carbohydrate | 9.5 g |
| Fiber | 3.5 g |
| Sugars | 4.5 g |
| Fat | 13 g |
| Saturated fat | 4 g |
| Sodium | 285 mg |
Cod is very lean, high in protein and a source of iodine, vitamin B12 and selenium. It’s lower in omega-3 than oily fish such as salmon and mackerel; our guide to omega-3 foods compares them. Asparagus adds folate, fiber and vitamin K. This meal is light, so for a more filling dinner, serve it with new potatoes, rice or crusty bread. Our guide to building a balanced meal explains how.
Contains: fish and milk (butter).
Is cod a good fish to eat?
Yes. The FDA’s fish advice lists cod among its “best choices,” the group lowest in mercury, which it suggests eating 2 to 3 times a week. That makes it a good choice in pregnancy and for children, as long as it’s well cooked. The NHS recommends eating at least 2 portions of fish a week, one of which should be oily.
Storage and reheating
Cool leftovers quickly, cover and refrigerate within 2 hours. Eat within 2 days, and reheat until steaming hot, or eat cold flaked into a salad. Reheated fish can become dry, so warm it gently, covered, in a low oven.
What to serve with it
- Baby potatoes roasted on the same tray, started 20 minutes before the vegetables.
- Our mushroom rice pilaf.
- A green salad or our green beans with toasted almonds.
Common questions
How do I know when cod is cooked?
The flesh turns from translucent to white and opaque, and it flakes easily when pressed with a fork. A thermometer in the thickest part should read 63°C (145°F).
Can I cook it from frozen?
Yes. Rinse off any ice, pat dry and add about 5 to 8 minutes to the cooking time. Check the temperature before serving.
Why does my cod fall apart?
Cod has large, delicate flakes, especially when overcooked. Use thick fillets, handle them gently with a fish slice, and don’t turn them during cooking.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
