Baked Seasoned Cod Over Sauteed Veggies & a Side of Asparagus!
baked cod, healthy recipe, weightless, 100 calorie, seafood, pescatarian, diet, low carb, whole foods, roasted vegetables, how to cook cod, white fish
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Keeping weight off is tough. Cooking meals rich in vegetables and lean protein have helped me the most! They keep my body nourished, full and feeling its best. I love eating tilapia, salmon, catfish, and cod. Cod is one of the leanest and less expensive! I buy my cod in a giant bag at Whole Foods and eat one filet at a time. I never have to worry about it doesn’t go well. This is a perfect dish you live alone or are cooking dinner for one! This dish can be made within minutes.
All you need is zucchini, asparagus, large onion, vegetable seasoning (can be found at whole foods) Wild Alaskan Cod Fillets, Bell Pepper, & Low Sodium Soy Sauce. If you’re gluten-free, make sure to get a gluten-free sauce. I like to let my filets thaw out in a bowl of water for about thirty minutes. You could also place the fish in the fridge to defrost for a few hours in advance as well. (A defrost on the microwave works too 😉)
Rinse the fish and pat it dry.
Preheat the oven to 350-degrees.
Add the filets to a greased baking sheet.
Add a tsp of low sodium soy over each fillet.
Sprinkle the vegetable seasoning over the top! If you do not have vegetable seasoning, sprinkle garlic powder, black pepper, onion powder, Italian seasoning, dillweed, and paprika.
If you like a sweet glaze, add a bit of honey with the soy sauce. Bake 12-14 minutes.
Bake the asparagus with the cod. I used the same vegetable seasoning for the top! These were finished in about 17-minutes.
While the cod and asparagus are baking, prepare the vegetables.
Slice onions, zucchini, and bell pepper. Add the veggies to a non-stick frying pan with one tbsp of low sodium soy and a bit of cooking spray.
Cook vegetables on high until lightly brown.
Nutrition for one fillet: 90 Calories, 20 g Protein, 0 g Fat, 0 g Carbs, 0 g Sugar,Leave asparagus in the oven five minutes longer after taking out the cod!
Serve the cod over two cups of sauteed veggies 🙂
I hope you enjoy this recipe!!! You can prepare just about any fish this way! 😃
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Claudia M Richards says
Great Site !!!!!
This was amazing!!! Just the right amount of seasoning and super fast for a weeknight family meal!
Taralynn McNitt says
I am sure it’s right under my nose, but what temperature did you cook the cod and asparagus at?
Taralynn McNitt says
I’ve never bought frozen fish. I’m just now starting to cook it and this looks like a great, simple recipe to try. So to clarify, when thawing, you leave them thaw in the fridge for 3 hours and then open the packages and place in warm water for a few minutes?
i think she means one way or the other not both and fyi I would place in tipped never warm water
I would have liked the recipe in recipe format. Pictures are nice, but having a basic recipe to look at is more convient
Cynthia Troendle says
Me too. I even went as far to copy it into word and remove all the pictures so I could read the recipe through. I also like the ingredients listed at the top so I can quickly tell if I have it all on hand, or add it to my shopping order.
I thought the recipe was easy enough to follow and love that it wad veggie forward
I was raised in cod country and we eat it fresh from the water. When using frozen cod it is better to bake it in the frozen state rather than thaw it out. When it thaws you lose the flavourful juices that are frozen in the cod and this makes it drier. I would suggest just rinsing it with fresh water before adding tour ingredients and increase you cooking time about 10 to 15 minutes. I think you will find a tastier cod
That’s good to know. Thank you 😊
Thank you for this tip!
printer friendly recipe, please?
Taralynn McNitt says
I’ll work on adding one!
Pictures are awesome BUT a written recipe would be more helpful. Thank you!
Bonnie Tolle says
I , too, would appreciate a printed recipe
Tim jordan says
frozen or thaw?
I would like a written recipe.
I would also like a printed recipe.