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Wild Alaskan Cod and Asparagus

Wild Alaskan Cod and Asparagus

Wild Alaskan Cod

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.

Ingredients:

  • Wild Alaskan Cod4 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

Instructions

  1. Preheat oven to 375°

  2. Line your baking pan with wax paper or a silicone baking sheet if you are not using a glass pan.

  3. In a medium sized bowl place the cod fish, avocado oil, salt, pepper and minced garlic so fish is thoroughly covered.

  4. Place the cod and asparagus in the pan.

  5. Add the onions and chopped tomatoes, cut side down. Drizzle with any remaining oil

  6. Squeeze the juice from the ½ lemon over the fish and vegetables then sprinkle with lemon zest.

  7. Sprinkle fish and vegetables with fresh rosemary.

  8. Bake until fish just begins to flake easily with a fork, about 15 minutes.

  9. Change the oven setting to Broil.

  10. Move the pan so the cod mixture is 3-4 in. from the heat.  Broil until vegetables are lightly browned, about 5 minutes.

  11. Enjoy

Wild Alaskan cod is fished and sustainably harvested. Alaskan cod is also known as “Pacific cod” or “True cod”.

Wild cod is:

  • Wild Alaskan CodAn 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.

References

by-living-health

Recipe by Living Health