Wild Alaskan Cod and Asparagus
You will LOVE this quick and easy one-pan dish, full of green and red veggies, tender fish, and lemon that pulls everything together.
Each serving is under 200 calories and about 20 grams of protein.
- 4 wild Alaskan cod fillets (4 ounces each )
- 1/3rd cup of avocado oil
- 4 big cloves of garlic minced
- ½ teaspoon sea salt
- a pinch of black pepper
- 1 pound fresh thin asparagus, trimmed
- 1 pint cherry tomatoes, halved
- 1 red onion chopped
- ½ lemon
- 1-1/2 teaspoons grated lemon zest
- 1 large sprig of fresh rosemary finely chopped
- Preheat oven to 375°
- Line your baking pan with wax paper or a silicone baking sheet if you are not using a glass pan.
- In a medium sized bowl place the cod fish, avocado oil, salt, pepper and minced garlic so fish is thoroughly covered.
- Place the cod and asparagus in the pan.
- Add the onions and chopped tomatoes, cut side down. Drizzle with any remaining oil
- Squeeze the juice from the ½ lemon over the fish and vegetables then sprinkle with lemon zest.
- Sprinkle fish and vegetables with fresh rosemary.
- Bake until fish just begins to flake easily with a fork, about 15 minutes.
- Change the oven setting to Broil.
- Move the pan so the cod mixture is 3-4 in. from the heat. Broil until vegetables are lightly browned, about 5 minutes.
Wild Alaskan cod is fished and sustainably harvested. Alaskan cod is also known as “Pacific cod” or “True cod”.
Wild cod is:
- An excellent source of omega 3 fatty acids which helps support cardiovascular health.
- A great source of vitamins B12 and B6 which helps to lower the risk of strokes and heart attacks.
- A good source of niacin, which is also a B vitamin and helps prevent heart disease
Asparagus is a great source of:
- Vitamin A and beta carotene which supports your immune system, organs maintenance and vision.
- Vitamin K, which helps build healthy bones and supports blood clotting.
- Folate, which is needed in DNA and RNA regeneration and protein metabolism.
- Potassium which is an essential nutrient for cellular health and fluid retention.
Recipe by Living Health