Healthy & Easy Baked Cod Recipe
Community Member
January 15, 2021
This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!

This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!

Ingredients
for 4 servings
- 4 fillets atlantic cod fish
- ½ teaspoon salt, divided
- ¼ teaspoon freshly ground black pepper
- 1 teaspoon garlic powder, divided
- ⅓ cup all purpose flour (40 g)
- ½ teaspoon paprika
- ½ teaspoon coriander powder
- ½ teaspoon cumin powder
- 1 oz shredded parmesan cheese (30 g), divided
- 2 tablespoons olive oil, divided
- 8 oz asparagus (225 g)
- 6 oz baby carrots (180 g)
- 12 oz baby potato (360 g), chopped into small chunks
- 3 tablespoons unsalted butter, divided
- 1 tablespoon shallot
- ¼ cup unsalted chicken broth (60 mL)
- ½ cup homemade tomato sauce (110 g)
- ½ tablespoon lemon juice
- fresh parsley, for garnish
Nutrition Info
- Calories 445
- Fat 21g
- Carbs 38g
- Fiber 5g
- Sugar 4g
- Protein 25g
Estimated values based on one serving size.
Preparation
- Prep:
- Marinate the cod fish fillets with ¼ teaspoon of salt, ground black pepper, and ½ teaspoon of garlic powder. Let the cod fish sit for 10 minutes.
- While waiting for the fish to absorb the marinade, make the coating by whisking together flour, paprika, coriander powder, cumin powder, and ½ ounce of parmesan cheese.
- Coat the fish evenly with the above mixture. Set aside.
- Spread baby potatoes, baby carrots, and asparagus on a baking tray, drizzle 1 tablespoon of olive oil over them and toss together. Remove the asparagus and set aside, save for later.
- Preheat the oven to 400°F.
- Cook:
- Put the baby potatoes and baby carrots in the oven to bake at 400°F for 20 minutes.
- In the meantime, sear the coated cod fish. On a cast-iron pan, heat olive oil over high heat. Add the cod fish in. Turn the heat down to medium after 2 minutes.
- Add 1 tablespoon of butter to the pan, let it melt and blend with the cod fish.
- Sear the first side of the cod fish for 4 minutes. Flip and continue with the second for 3 minutes. Remove from heat.
- Transfer the seared fish and asparagus onto the baking tray together with the baby potatoes and baby carrots. Bake for 10 minutes at 400°F.
- In the meantime, make the sauce. On the same pan used for the cod fish, turn on high heat and add successively to the pan: shallot, 2 tablespoon of butter, ½ teaspoon of garlic powder, and tomato sauce. Whisk together and turn the heat off.
- Continue to add chicken broth, lemon juice, and ¼ teaspoon of salt to the pan. Whisk again to combine. Transfer to a small bowl. Set aside.
- Transfer the baked cod fish onto a clean plate, and drizzle the sauce all over. Sprinkle ½ ounce of parmesan cheese and parsley on top.
- Serve and enjoy.