COD AND ASPARAGUS BAKE
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. -Thomas Faglon, Somerset, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes., Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.
Nutrition Facts : Calories 141 calories, Fat 3g fat (2g saturated fat), Cholesterol 45mg cholesterol, Sodium 184mg sodium, Carbohydrate 6g carbohydrate (3g sugars, Fiber 2g fiber), Protein 23g protein. Diabetic Exchanges
EASY LEMON BUTTER BAKED FISH
Lemon butter baked fish is the perfect, easy sheet pan dinner recipe. Baked with asparagus and a delicious lemon butter sauce.
Provided by Alida Ryder
Categories Dinner Gluten free Keto Low Carb
Time 25m
Number Of Ingredients 7
Steps:
- Pre-heat the oven to 200ºC/400ºF and line a sheet pan with parchment/baking paper.
- Combine the butter, lemon, garlic and herbs in a saucepan and bring to a simmer. Cook for 2-3 minutes until fragrant then remove from the heat and set aside to cool slightly.
- Place the fish and asparagus onto the lined sheet pan then season with salt and pepper.
- Pour the lemon butter sauce over the fish and asparagus and top the fish with lemon slices (optional).
- Place in the oven and bake for 10-12 minutes or until the fish and asparagus are cooked. Fish is cooked when it flakes easily and the flesh is opaque, white throughout.
- Remove from the oven and serve.
Nutrition Facts : Calories 275 kcal, Carbohydrate 1 g, Protein 40 g, Fat 12 g, SaturatedFat 6 g, Cholesterol 122 mg, Sodium 180 mg, ServingSize 1 serving
ROASTED SEA BASS WITH ASPARAGUS SAUCE
Steps:
- Preheat oven to 450°F. Bring broth to boil in heavy large saucepan. Add asparagus; cover and boil until asparagus is very tender, about 8 minutes. Using slotted spoon, transfer asparagus to cutting board; reserve broth. Cut tips from asparagus and reserve. Coarsely chop remaining asparagus; transfer to processor. Add 1/2 cup reserved asparagus cooking broth and olive oil and puree until smooth, adding more cooking broth if sauce is too thick (discard any remaining broth). Season sauce to taste with salt and pepper. Return to same saucepan.
- Spray baking sheet with vegetable oil spray. Place fish on prepared sheet. Drizzle lemon juice over fish. Sprinkle with salt and pepper. Bake fish until just opaque in center, about 10 minutes.
- Rewarm sauce over medium-low heat. Divide sauce among 4 plates. Top with fish. Garnish with reserved asparagus tips and roasted red pepper strips. Serve immediately.
FISH FILLETS IN PARCHMENT WITH ASPARAGUS AND ORANGE
Provided by Molly Stevens
Categories Fish Bake Low Carb Quick & Easy Low Cal Low Sodium Dinner Cod Halibut Asparagus Healthy Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 6
Steps:
- Preheat oven to 400°F. Place parchment squares on work surface. Generously butter half of each parchment square; top buttered half of each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, then 1 piece of butter. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. do ahead Can be made 4 hours ahead. Chill.
- Bake fish packets 17 minutes. Slide packets onto plates and serve.
BAKED COD PICCATA WITH ASPARAGUS
It takes longer for the oven to preheat than it does to prepare this delicious, good-for-you dish. While it's baking, I throw together a quick salad. -Barbara Lento, Houston, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place asparagus in an ungreased 11x7-in. baking dish; add water. Arrange cod over asparagus. Sprinkle with lemon juice, lemon pepper and garlic powder. Dot with butter; sprinkle with capers., Bake, uncovered, at 400° for 12-15 minutes or until fish flakes easily with a fork and asparagus is tender. If desired, sprinkle with parsley.
Nutrition Facts : Calories 150 calories, Fat 7g fat (4g saturated fat), Cholesterol 58mg cholesterol, Sodium 265mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 1g fiber), Protein 20g protein. Diabetic Exchanges
BAKED MUSTARD-CRUSTED SALMON WITH ASPARAGUS AND TARRAGON
Gently baking salmon in a low-temperature oven ensures a moist and succulent fillet and only takes about 15 minutes. The asparagus cooks on the same baking sheet, making clean-up a breeze.
Provided by Rhoda Boone
Categories Bake Kid-Friendly Quick & Easy Dinner Lunch Salmon Asparagus Healthy Low Cholesterol Tarragon Quick and Healthy Sugar Conscious Pescatarian Dairy Free Sheet-Pan Dinner Small Plates
Yield 4 servings
Number Of Ingredients 9
Steps:
- Preheat oven to 275°F. Line a rimmed baking sheet with parchment paper. Toss asparagus with 2 Tbsp. oil, 1/2 tsp. salt, and 1/4 tsp. pepper on prepared sheet, then arrange in a single layer on one half of baking sheet. Bake asparagus 5 minutes.
- Meanwhile, spread each salmon fillet with 2 tsp. mustard. Sprinkle fillets with 1/4 tsp. salt and 1/4 tsp. pepper total. Toss panko with remaining 1 Tbsp. oil in a small bowl. Sprinkle panko mixture evenly onto salmon fillets, then dust with smoked paprika.
- After asparagus has baked for 5 minutes, remove baking sheet from oven. Place prepared salmon fillets skin side down on empty half of baking sheet. Return to oven and bake until salmon is firm but still pink in the center and asparagus is tender, 14-16 minutes more for medium rare salmon. Divide salmon and asparagus among four plates and top with tarragon.
FABULOUS BAKED FISH AND ASPARAGUS SPEARS
This is one of my mom's recipes so it's better than good . . . it's the best.
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat the oven to 400°F.
- Heat a large ovenproof nonstick skillet on the stovetop over medium heat. Add 1 tablespoon of the EVOO to the pan, once around the pan. Add the fennel seeds, garlic, and shallots to the pan and cook for 2 minutes.
- Rinse the fish fillets and pat them dry. Season the fish with salt and pepper, and set aside.
- In a small bowl, combine the capers, tomatoes, the remaining tablespoon of EVOO, the balsamic vinegar, basil, and clam juice. Add the mixture to the skillet and cook for 2 to 3 minutes. Slide the fish fillets into the pan. Spoon the sauce over the fish and transfer the skillet to the oven. Bake the fish for 15 minutes, or until cooked through, adding the bread to the oven to warm through for the last minute or two.
- While the fish cooks, boil the asparagus in an inch of water for 3 minutes, then drain and dress it with a little lemon juice and a pinch of salt.
- Serve the fish with lots of juice for mopping up with crusty bread and the asparagus spears alongside.
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