A gentle fish dinner. The oven does the work while you trim the asparagus.
Prep
10 min
Cook
15 min
Protein
32g
per serving
Fiber
4g
per serving
Why this is good for your gut-brain
White fish like cod is a lean protein that is easy to digest, which helps on days when a heavy meal does not sound good. Asparagus contains inulin, a type of prebiotic fiber, in modest amounts — useful, not magical. Garlic and lemon keep the dish flavorful without a creamy sauce.
Iodine
Vitamin K
Selenium
Ingredients
Tap what you have set out
Amounts below match 2 servings. Each serving is still about 32g protein and 4g fiber. Salt amounts assume kosher salt — if you use table salt, use half.
Protein and fiber are estimates for teaching, not a medical plan.
How to cut and prepare
Open a card before you start chopping. The picture shows the shape you are aiming for.
1
Hold one spear near the middle and near the bottom. Bend until it snaps. It breaks right where the tough part starts.
2
Line that snapped spear up with the rest and cut the whole bunch to the same length. Snapping every spear works too if you like the ritual.
3
Rinse, especially the tips, where sand hides. Pat dry before roasting so they brown instead of steam.
Common mistakes
Eating the woody ends. They stay stringy no matter how long you cook them.
Cutting the spears into random lengths. Even pieces finish together.
Cook it
You will need: A sheet pan, Parchment if you have it, A knife and board.
1
Heat the oven and prep
Heat the oven to 400°F. Trim the asparagus by snapping one spear and cutting the rest to match. Mince the garlic. Pat the cod dry with a paper towel. Wet fish steams and tastes flat.
2
Dress the pan
Toss the asparagus with most of the oil, half the salt, the pepper, and the garlic. Spread it on the pan. Lay the cod beside it. Drizzle the fish with the rest of the oil and a pinch of salt and pepper. Lay two thin lemon slices on each fillet if you like, and save the other half of the lemon to squeeze later.
3
Bake until the fish flakes
Bake 12 to 15 minutes. Cod is done when it flakes easily and looks opaque, not glassy, in the center. Asparagus should be tender when you pierce the thick end, with a little browning. If the fish finishes first, take it off and give the asparagus a few more minutes.
4
Lemon and parsley
Squeeze the remaining lemon over everything and scatter the parsley. Fish dries out if it sits in a hot pan, so eat it soon. Leftovers are best cold, flaked over greens, the next day.
Make it simpler
Any mild white fish works: haddock, pollock, or tilapia. Thinner fillets need less time. Start checking at 10 minutes.
Frozen cod is fine if you thaw it overnight in the fridge and pat it very dry.
Flavor boosters
A few capers, rinsed, if you like a salty pop.
Chili flakes on the asparagus before it bakes.
Boosters stay off the grocery list unless you add them yourself.
