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Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus Recipe

by AI Chef
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Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus recipe

There’s nothing quite like a wholesome, balanced meal to end the day, and our Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus hits all the right notes. This flavorful, nutrient-packed dish combines tender, flaky cod with the zest of lemon and the savory kick of garlic.

The sweet, earthy flavors of the roasted sweet potatoes perfectly complement the light, crisp asparagus, creating a symphony of tastes that satisfy without weighing you down.

arranged on a baking tray before going into the oven

This dish not only pleases the palate but also provides an array of health benefits. Cod is a low-fat source of high-quality protein and is rich in omega-3 fatty acids, which are known to support heart health. Sweet potatoes are packed with vitamins, fiber, and antioxidants, while asparagus contributes a healthy dose of vitamins K, C, A, and folate. With this meal, you’re getting a balance of lean protein, complex carbs, and vibrant veggies, all under 800 calories.

Possible Substitutions

  • You can substitute cod with any other white fish like haddock, tilapia, or halibut.
  • If you’re not a fan of asparagus, feel free to use green beans or broccoli.
  • Sweet potatoes can be replaced with regular potatoes or butternut squash, though keep in mind this may alter the nutritional content.

Equipment

Here’s the equipment you’ll need to make this delicious dinner:

  1. Baking dish or pan
  2. Steamer or pot with a steamer basket
  3. Sharp knife and cutting board
  4. Mixing bowl
  5. Oven mitts
  6. Aluminum foil

Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus Recipe

Rating: 5.0/5
( 1 voted )
Serves: 4 Prep Time: Cooking Time: Nutrition facts: 800 calories 15g fat

Ingredients

For the Lemon Garlic Baked Cod:

  • 4 oz cod fillet
  • Juice and zest of 1 lemon
  • 2 cloves of garlic, minced
  • Salt and pepper to taste
  • Olive oil spray

For the Roasted Sweet Potatoes:

  • 1/2 cup sweet potatoes, diced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1/2 tsp smoked paprika (optional)

For the Steamed Asparagus:

  • 1 cup asparagus spears
  • Salt and pepper to taste

Instructions

Marinating the Cod:

  1. First, start by marinating the cod. In a mixing bowl, combine the lemon juice, lemon zest, minced garlic, salt, and pepper.
  2. Place the cod fillet in the baking dish, spray it lightly with olive oil, then pour the lemon garlic marinade over it. Ensure the fish is well-coated.
  3. Let the cod marinate for at least 15-30 minutes to absorb the flavors while you prepare the sweet potatoes and asparagus.

Preparing the Sweet Potatoes for Roasting:

  1. Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Wash and dry the sweet potatoes, then cut them into small, even-sized pieces.
  3. In a mixing bowl, combine the sweet potato pieces, olive oil, salt, pepper, and smoked paprika (if using). Toss until all pieces are well-coated.
  4. Spread the sweet potatoes out on a baking tray in a single layer.

Prepping the Asparagus for Steaming:

  1. Rinse the asparagus spears and snap off the tough, woody ends.
  2. If the spears are thick, you might want to peel the lower third of each stalk with a vegetable peeler to ensure even cooking.
  3. Place the asparagus in a steamer basket or a pot with an inch or two of water at the bottom, ready to be steamed.

Cooking

Baking the Cod:

  1. Place the marinated cod fillet in a preheated oven, set at 400 degrees Fahrenheit. Bake for about 12-15 minutes or until the cod becomes flaky and opaque. This may vary slightly depending on the thickness of the fillet.

Roasting the Sweet Potatoes:

  1. Once the oven is preheated, add the tray of sweet potatoes. Roast them for about 30-40 minutes, or until they're golden brown and crispy on the outside and tender on the inside. Give them a stir halfway through to ensure they roast evenly.

Steaming the Asparagus:

  1. Just before the sweet potatoes are done, start steaming the asparagus. Bring the water in the pot to a boil, then reduce to a simmer. Steam the asparagus for about 3-5 minutes, or until it becomes bright green and tender-crisp. Be careful not to overcook it, as it will lose its vibrant color and become mushy.

Serving Suggestions

Plating and Presentation Tips:

  1. To serve, plate the baked cod fillet in the center of the plate. Arrange a serving of the roasted sweet potatoes to one side and the steamed asparagus to the other side.
  2. Drizzle any remaining lemon garlic marinade from the baking dish over the fish for extra flavor, and squeeze a little fresh lemon juice over the asparagus.
  3. Garnish the dish with a sprinkling of fresh parsley or other herbs of your choice, and add a lemon slice or two for a fresh and appealing presentation.

Suggested Accompaniments:

  1. This meal is well-balanced and satisfying on its own, but if you want to add something extra, consider a slice of whole-grain bread or a mixed greens salad with a simple vinaigrette.
  2. For a wine pairing, a glass of crisp, dry white wine like a Sauvignon Blanc would complement this dish well. Enjoy your dinner!

Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus Recipe

Rating: 5.0/5
( 1 voted )
Serves: 4 Prep Time: Cooking Time: Nutrition facts: 800 calories 15g fat

Ingredients

For the Lemon Garlic Baked Cod:

  • 4 oz cod fillet
  • Juice and zest of 1 lemon
  • 2 cloves of garlic, minced
  • Salt and pepper to taste
  • Olive oil spray

For the Roasted Sweet Potatoes:

  • 1/2 cup sweet potatoes, diced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1/2 tsp smoked paprika (optional)

For the Steamed Asparagus:

  • 1 cup asparagus spears
  • Salt and pepper to taste

Instructions

Marinating the Cod:

  1. First, start by marinating the cod. In a mixing bowl, combine the lemon juice, lemon zest, minced garlic, salt, and pepper.
  2. Place the cod fillet in the baking dish, spray it lightly with olive oil, then pour the lemon garlic marinade over it. Ensure the fish is well-coated.
  3. Let the cod marinate for at least 15-30 minutes to absorb the flavors while you prepare the sweet potatoes and asparagus.

Preparing the Sweet Potatoes for Roasting:

  1. Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Wash and dry the sweet potatoes, then cut them into small, even-sized pieces.
  3. In a mixing bowl, combine the sweet potato pieces, olive oil, salt, pepper, and smoked paprika (if using). Toss until all pieces are well-coated.
  4. Spread the sweet potatoes out on a baking tray in a single layer.

Prepping the Asparagus for Steaming:

  1. Rinse the asparagus spears and snap off the tough, woody ends.
  2. If the spears are thick, you might want to peel the lower third of each stalk with a vegetable peeler to ensure even cooking.
  3. Place the asparagus in a steamer basket or a pot with an inch or two of water at the bottom, ready to be steamed.

Cooking

Baking the Cod:

  1. Place the marinated cod fillet in a preheated oven, set at 400 degrees Fahrenheit. Bake for about 12-15 minutes or until the cod becomes flaky and opaque. This may vary slightly depending on the thickness of the fillet.

Roasting the Sweet Potatoes:

  1. Once the oven is preheated, add the tray of sweet potatoes. Roast them for about 30-40 minutes, or until they're golden brown and crispy on the outside and tender on the inside. Give them a stir halfway through to ensure they roast evenly.

Steaming the Asparagus:

  1. Just before the sweet potatoes are done, start steaming the asparagus. Bring the water in the pot to a boil, then reduce to a simmer. Steam the asparagus for about 3-5 minutes, or until it becomes bright green and tender-crisp. Be careful not to overcook it, as it will lose its vibrant color and become mushy.

Cook’s Tips

Ensuring Perfectly Cooked Cod:

  1. Be mindful not to overcook the cod. Perfectly cooked cod should be opaque and flake easily with a fork. Overcooked cod can become dry and tough.
  2. Use a thermometer for precision. The cod is done when it reaches an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius).

Achieving Perfect Sweet Potatoes and Asparagus:

  1. For the sweet potatoes, remember that the smaller you cut them, the quicker they will cook. Try to cut them into even pieces so they roast evenly.
  2. As for the asparagus, make sure not to overcook it. Asparagus should be bright green and crisp-tender. Overcooked asparagus can become mushy and lose its vibrant color.

Conclusion

Whether you’re looking for a healthy and balanced dinner idea or want to impress your family with a restaurant-quality meal at home, this Lemon Garlic Baked Cod with Roasted Sweet Potatoes and Steamed Asparagus recipe won’t disappoint. Its harmonious balance of protein, carbohydrates, and vegetables make it a nutritionally balanced meal that tastes fantastic.

Ready for your next culinary adventure? Check out our other recipes to continue exploring a world of flavors right from your kitchen. Happy cooking!

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