Healthy & Special Diets > Recipes for Weight Management > Low-Calorie Recipes > Low-Calorie Dinner Recipes

Lemon Herb Baked Cod with Roasted Asparagus

A light and flavorful low-calorie dinner featuring flaky baked cod infused with lemon and herbs, paired with tender roasted asparagus. This dish is packed with protein and nutrients, making it perfect for weight management.

Prep Time
10 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 2 Cod fillets
  • 1 bunch Asparagus spears
  • 1 Lemon
  • 1 tablespoon Olive oil
  • 1 teaspoon Fresh thyme
  • 1 teaspoon Fresh rosemary
  • 1/2 teaspoon Garlic powder
  • to taste Salt
  • to taste Black pepper

Preparation

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Wash and trim the asparagus, snapping off the tough ends.

Seasoning the Asparagus

Place the asparagus on the prepared baking sheet. Drizzle with half of the olive oil, and season with salt and pepper. Toss to coat evenly. Spread in a single layer.

Preparing the Cod

Place the cod fillets on a separate piece of parchment paper on the same baking sheet (or on a separate baking sheet). Drizzle the cod with the remaining olive oil. Squeeze the juice of half a lemon over the cod fillets.

Adding Herbs and Spices

Sprinkle the cod with fresh thyme, fresh rosemary, garlic powder, salt, and pepper.

Baking

Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork and the asparagus is tender-crisp. Baking time may vary depending on the thickness of the cod fillets.

Serving

Slice the remaining half of the lemon into wedges. Serve the baked cod and roasted asparagus immediately. Garnish with lemon wedges.

Nutrition Facts (Estimated per serving)

Calories: Approximately 250-300 kcal Protein: 30-35g Fat: 10-15g Carbohydrates: 5-10g (mostly from asparagus) Note: Actual values may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Sodium: Be mindful of salt usage, especially if you are watching your sodium intake.
  • Portion Control: Stick to the recommended serving size to help manage calorie intake.
  • Variations: Feel free to add other low-calorie vegetables like bell peppers or zucchini to the asparagus for added nutrients and fiber.

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FAQ

  • Can I use frozen cod?

    Yes, you can use frozen cod. Make sure to thaw it completely and pat it dry before baking to remove excess moisture.
  • Can I use dried herbs instead of fresh?

    Yes, you can use dried herbs. Use about half the amount of dried herbs as you would fresh herbs.
  • How do I know when the cod is cooked?

    The cod is cooked when it is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).