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Introduction
The tradition of baking fish with herbs and citrus dates back centuries in Mediterranean coastal cuisine, where fishermen's families would prepare the day's catch with ingredients from their herb gardens. This preparation method has stood the test of time not just for its simplicity, but for how it perfectly enhances the cod's natural flavors without overwhelming them. In modern cuisine, this dish has become a favorite among health-conscious food lovers, particularly during spring when fresh asparagus is at its peak. The combination represents the best of both land and sea, offering a meal that's as nutritious as it is elegant.
Ingredients
• 1.5 pounds wild-caught cod fillets, about 1-inch thick
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon zest (from 2 medium lemons)
• 3 tablespoons fresh parsley, finely chopped
• 2 tablespoons fresh oregano, finely chopped
• 2 tablespoons fresh thyme leaves
• 3 cloves garlic, minced
• 1 pound fresh asparagus spears, woody ends trimmed
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 lemon, cut into wedges for serving
Step 1:
Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Step 2:
In a small bowl, combine minced garlic, lemon zest, chopped parsley, oregano, and thyme leaves.
Step 3:
Pat cod fillets dry with paper towels and place them on one side of the prepared baking sheet. Brush with 1 tablespoon olive oil and season with half the salt and pepper.
Step 4:
Press the herb mixture evenly onto the top of each fillet.
Step 5:
Arrange asparagus spears on the other side of the baking sheet. Drizzle with remaining olive oil and season with remaining salt and pepper.
Step 6:
Bake for 12-15 minutes, or until fish flakes easily with a fork and asparagus is crisp-tender.
Q: Can I use frozen cod fillets?
A: Yes, but thaw completely and pat very dry before cooking. Cooking time may increase by 2-3 minutes.
Q: How do I know when the fish is done?
A: The fish should be opaque and flake easily with a fork. Internal temperature should reach 145°F.
Q: Can I prepare this in advance?
A: The herb mixture can be prepared up to 4 hours ahead, but fish should be cooked just before serving.
• Wild-caught cod can be substituted with haddock or halibut.
• Fresh herbs are strongly recommended, but dried can be used (reduce amounts by half).
• Choose bright green, firm asparagus spears of similar thickness for even cooking.
• Look for cod fillets of uniform thickness to ensure even cooking.
• This recipe is naturally gluten-free, dairy-free, and low-carb.
• For best results, bring fish to room temperature 15 minutes before cooking.
Serve immediately with lemon wedges, dividing the asparagus among plates alongside the cod fillets.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 350°F oven for 5-7 minutes.
Begin preheating the oven before prep work to ensure optimal temperature. Prepare the herb mixture while the oven preheats.
- Don't overcook the cod - it should be just opaque and flake easily
- Pat the fish completely dry before adding oil and herbs for better adherence
- Choose asparagus spears of similar thickness for even cooking
Substitute cod with halibut or haddock, or replace asparagus with green beans or broccolini. For a crunchier topping, add 1/4 cup toasted panko breadcrumbs to the herb mixture.
Serve with a crisp white wine such as Pinot Grigio or Sauvignon Blanc. A light garden salad makes an excellent starter.
Best in spring when asparagus is in season, but can be made year-round with quality fish.
Contains fish. May contain traces of garlic. Free from dairy, gluten, nuts, eggs, and soy.
