Introduction
Baked Cod and Asparagus with Garlic Lemon Caper Sauce is a delicious, healthy meal that’s easy to prepare and perfect for a quick weeknight dinner. The cod fillets are baked alongside tender asparagus, all wrapped in foil to seal in the moisture and flavors. The garlic lemon caper sauce, along with fresh lemon slices and butter, adds a tangy, buttery richness that complements the mild flavor of the cod. The entire dish is light, flavorful, and ready in just 30 minutes, making it an ideal choice for busy days when you want something nutritious and satisfying.
Ingredients:
- 4 cod fillets (I used pacific cod)
- 1 lb asparagus, ends trimmed
- Salt and pepper, to taste
- 1 teaspoon Italian seasoning (thyme, oregano)
- 4 garlic cloves, minced
- 1 lemon, thinly sliced
- ¼ cup capers, drained
- 4 tablespoons butter, sliced
Instructions:
Step 1: Preheat the Oven
- Preheat your oven to 400°F (200°C).
Step 2: Prepare the Foil Packets
- Tear off 4 large pieces of aluminum foil, large enough to completely wrap around each fish fillet when folded.
- In the center of each foil piece, place equal portions of the trimmed asparagus. Season the asparagus with a pinch of salt and pepper.
Step 3: Season the Cod
- Place each cod fillet on top of the asparagus in the foil. Season each fillet with Italian seasoning, a pinch of salt and pepper, and sprinkle minced garlic over both the cod and the asparagus.
- Top each cod fillet with a thin lemon slice.
Step 4: Add Capers and Butter
- Sprinkle 1 tablespoon of capers over each cod fillet.
- Place 1 tablespoon of butter, sliced thinly, on top of each fillet to add a rich, buttery flavor.
Step 5: Wrap and Bake
- Fold the foil ends over the top of each cod fillet to enclose it, but leave a little space inside the packet to allow the fish to steam as it bakes. Do not wrap the foil too tightly.
- Place the foil-wrapped fish packets on a baking sheet.
- Bake in the preheated oven for 20 minutes, or until the cod is cooked through and flaky. Depending on the thickness of the fillets and your oven, the fish might be done in 15 minutes. The cod is ready when it easily flakes with a fork.
Step 6: Serve
- Once the cod and asparagus are baked to perfection, carefully unwrap each foil packet.
- Serve the cod and asparagus directly from the foil packets for a rustic presentation, or transfer to a plate.
- Drizzle the cooking juices from the foil over the cod and asparagus for added flavor, and enjoy this light and flavorful dish!
Cooking Notes:
- Asparagus: Be sure to trim the tough ends of the asparagus to ensure even cooking.
- Cod: Pacific cod works well, but you can also substitute it with other white fish like haddock or halibut.
- Baking Time: The baking time may vary slightly depending on the thickness of your cod fillets, so be sure to check for doneness at around the 15-minute mark.
Serving Suggestions:
- With Rice or Potatoes: Serve the cod and asparagus with a side of rice, quinoa, or mashed potatoes to soak up the delicious lemon caper butter sauce.
- With Salad: A simple green salad or a fresh cucumber and tomato salad pairs beautifully with this light dish.
Tips:
- Make Ahead: You can prepare the foil packets in advance and refrigerate them for a few hours before baking. This is great for meal prepping or entertaining.
- Variations: Add cherry tomatoes or baby potatoes to the foil packets for added flavor and texture.
Prep Time:
- 10 minutes
Cooking Time:
- 20 minutes
Total Time:
- 30 minutes
Nutritional Information (Per Serving):
- Calories: 350 kcal
- Protein: 28g
- Sodium: 600mg
Conclusion
Baked Cod and Asparagus with Garlic Lemon Caper Sauce is an easy, elegant dish that’s perfect for a healthy weeknight dinner or a special occasion. The foil packets keep the fish moist and tender while infusing it with the bright flavors of lemon, garlic, and capers. Paired with asparagus and a rich butter sauce, this dish offers a beautiful balance of flavors and textures in every bite. Enjoy this wholesome meal that comes together in just 30 minutes!