Description
Flaky baked cod seasoned with bold Cajun spices and paired with roasted asparagus and juicy tomatoes for a quick, flavorful meal.
Ingredients
- 4 cod fillets (approx 150g/5.3oz each)
- 1/2 tbsp extra virgin olive oil
- 2 tbsp Cajun seasoning
- 1/4 tsp salt
- 1/4 tsp black pepper
- 3 tbsp (45 g) unsalted butter, thinly sliced
- 1 lemon, sliced into 4 wedges
- 250 g (9 oz) baby plum tomatoes, halved
- 200 g (7 oz) fine asparagus, woody ends removed
- 2 cloves garlic, finely diced
- 1 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/8 tsp black pepper
- Fresh parsley, finely diced (to serve)
Instructions
- Preheat the oven to 200°C (400°F).
- Line a large baking tray with parchment paper. Add the tomatoes, asparagus, garlic, olive oil, salt, and pepper, then toss to combine.
- Pat the cod fillets dry with paper towels and place on a plate. Brush with olive oil, then season with Cajun seasoning, salt, and pepper, pressing gently to coat.
- Nestle the cod fillets onto the tray with the vegetables, then top each fillet with slices of butter.
- Bake for 10–12 minutes, or until the cod is opaque and flakes easily with a fork.
- Serve the cod with roasted vegetables and a lemon wedge. Garnish with fresh parsley, drizzle with pan juices, and squeeze lemon juice over the top to taste.
Notes
- Adjust Cajun seasoning to taste if you prefer milder heat.
- Thicker cod fillets may require an extra 2–3 minutes of baking time.
- Substitute green beans or broccoli for asparagus if desired.
- Serve with rice, potatoes, or crusty bread for a more filling meal.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 310 kcal
- Sugar: 4 g
- Sodium: 680 mg
- Fat: 18 g
- Saturated Fat: 9 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 85 mg
