Go Back Email Link
+ servings
baked cod
Print

Baked Cod and Asparagus in Garlic Lemon Caper Sauce

Baked Cod and Asparagus with Garlic Lemon Caper Sauce.  Use pacific cod or black cod.  Each cod fillet (together with asparagus and caper sauce) is baked in an individual foil pocket.  Easy, healthy, delicious!
Course Main Course
Cuisine Mediterranean
Keyword baked cod, how to cook cod
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 278kcal
Author Julia

Ingredients

  • 4 fillets cod (I used pacific cod)
  • 1 lb asparagus (ends trimmed)
  • salt and pepper
  • 1 teaspoon Italian seasoning (thyme, oregano)
  • 4 garlic cloves , minced
  • 1 lemon , thinly sliced
  • ¼ cup capers , drained
  • 4 tablespoons butter

Instructions

  • Preheat oven to 400 F.
  • Prepare 4 separate foil pieces (large enough to completely cover each fish fillet, when folded).
  • Place equal portions of asparagus (ends trimmed) in the center of each foil. Season asparagus with salt and pepper. Place each fish fillet on top of asparagus. Season each fillet with a pinch of Italian herbal seasoning, salt, and pepper, and sprinkle minced garlic over each fillet and asparagus.
  • Top each cod fillet with a thin lemon slice. Sprinkle 1 tablespoon of capers over each fillet. Top each fillet with 1 tablespoon butter, thinly sliced.
  • Wrap the foil ends over the top of the cod to completely enclose it but do not wrap too tightly or too close to the fish - leave some space.
  • Place foil-wrapped fish fillets on a baking sheet. Bake for 20 minutes at 400 F until the cod is cooked through and flaky. Could be ready in 15 minutes depending on your oven and the thickness of cod fillet.

Nutrition

Calories: 278kcal | Carbohydrates: 8g | Protein: 33g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 103mg | Sodium: 498mg | Potassium: 980mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1290IU | Vitamin C: 23.8mg | Calcium: 83mg | Iron: 3.7mg