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
PACKAGE-PARCELED COD
Steps:
- Preheat the oven to 350 degrees F.
- Lay out 1 large sheet (about 16 inches by 12 inches) of parchment paper. Place 4 of the asparagus spears in the center of the paper, then 1 fish fillet on top and then a slice of lemon. Season with salt and pepper, 1 tablespoon of the lemon juice, 1 tablespoon of the olive oil and 1 sprig of the thyme. Fold over the ends of the parchment to enclose the fish. Place on a rimmed baking sheet. Repeat with the remaining ingredients.
- Bake for 12 to 15 minutes, or until the fish reaches 130 to 135 degrees F on a thermometer.
MEDITERRANEAN COD PACKETS
Provided by Food Network Kitchen
Categories main-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Toss the potatoes, onion and garlic with 1 tablespoon olive oil, the red pepper flakes and 1/4 teaspoon salt in a bowl. Put the cod on a plate; drizzle with the lemon juice and season with salt, pepper and the thyme.
- Preheat the oven to 425 degrees F. Tear off four 16-inch sheets of parchment paper. Make the packets (see photo gallery): Arrange about one-quarter of the potato mixture on one sheet of parchment; top with a cod fillet and about one-quarter each of the olives and tomatoes (along with some liquid from the can). Drizzle with 1/2 tablespoon olive oil. Seal as directed. Repeat to make 3 more packets; divide between 2 baking sheets.
- Transfer to the oven and bake until the parchment puffs and the liquid is bubbling, about 25 minutes. Let rest 5 minutes before opening.
- Meanwhile, mix the butter, chives, lemon zest and a pinch of salt in a small bowl. Carefully open the packets; top with the chive butter.
STEAMED FISH WITH GINGER & SPRING ONION
Take an Asian approach to low-fat cooking - steam fish with pak choi, mirin, garlic and soy and serve topped with coriander
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Heat oven to 200C/180C fan/gas 6. Cut a large rectangle of foil, big enough to make a large envelope. Place the pak choi on the foil, followed by the fish, then the ginger and garlic. Pour over the soy sauce and rice wine, then season.
- Fold over foil and seal the 3 edges, then put on a baking sheet. Cook for 20 mins, open the parcel and scatter over the spring onions and coriander. Serve with brown rice and squeezed lime juice.
Nutrition Facts : Calories 145 calories, Fat 1 grams fat, Carbohydrate 4 grams carbohydrates, Sugar 3 grams sugar, Fiber 1 grams fiber, Protein 29 grams protein, Sodium 1.1 milligram of sodium
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
COD WITH ASPARAGUS, GINGER, AND SPRING ONION IN PARCHMENT
Number Of Ingredients 9
Steps:
- 1. Preheat the oven to 425. Set two large pieces of parchment paper on a baking tray.
- 2. Set a piece of cod onto each piece of paper. Place half of the asparagus right on top of each piece of fish. Do the same with the Spring onions. Top each piece with equal amounts of basil, garlic, ginger, soy sauce, and olive oil. Crack some black pepper if you like.
- 3. Close up the parchment paper to make two little packages.
- 4. Bake in the oven for 15 minutes or until fish is cooked through and asparagus is tender (but not overcooked).
- 5. Transfer your fish and some of the sauce to a plate and toss the parchment in the garbage.
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- Set a piece of cod onto each piece of paper. Place half of the asparagus right on top of each piece of fish. Do the same with the Spring onions. Top each piece with equal amounts of basil, garlic, ginger, soy sauce, and olive oil. Crack some black pepper if you like.
- Bake in the oven for 15 minutes or until fish is cooked through and asparagus is tender (but not overcooked!).
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