Baked Mediterranean Cod and Asparagus

    In less than 30 minutes, this seafood meal is on the dinner table. It follows the Mediterranean cooking style: the simpler the better.

    By
    BHG Test Kitchen
    BHG Test Kitchen

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    Updated on May 14, 2019
    Baked Mediterranean Cod and Asparagus
    Prep Time:
    15 mins
    Bake Time:
    12 mins
    Total Time:
    15 mins
    Servings:
    4
    Jump to Nutrition Facts

    Ingredients

    • 2 tablespoon olive oil

    • 4 cod fillets, skinned (1-1/2 lb.)

    • 1 pound asparagus, trimmed

    • 1 recipe Olive Relish (see Recipe Center)

    Olive Relish

    • ¼ cup chopped and pitted kalamata olives or pitted ripe olives

    • ¼ cup chopped French green olives with Herbs de Provence, French green Picholine olives or pimiento-stuffed green olives

    • ¼ cup pepperoncini peppers (stems removed)

    • 2 tablespoon chopped red onion

    • 1 tablespoon olive oil

    • 1 tablespoon red wine vinegar

    • 1 tablespoon drained capers

    • ½ teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed

    • ⅛ teaspoon freshly ground black pepper

    Directions

    1. Preheat oven to 475 degrees F. Lightly coat 15x10x1-inch baking pan with some of the olive oil. On one side of pan arrange cod fillets, turning under any thin portions. Brush fish with 1 teaspoon remaining olive oil. Sprinkle with salt and pepper. Bake for 5 minutes. Place asparagus in opposite side of pan; brush with remaining olive oil; sprinkle with salt and pepper.

    2. Bake 7 to 10 minutes more or until cod flakes easily when tested with a fork. Serve fish with Olive Relish and asparagus. Makes 4 servings.

    Olive Relish

    Olive Relish:

    1. In small bowl, combine kalamata olives, pimiento-stuffed green olives; pepperoncini peppers; red onion; olive oil; red wine vinegar; capers; oregano; and pepper. Cover and chill for 2 to 24 hours. Makes about 1 cup.

    Nutrition Facts (per serving)

    220 Calories
    9g Fat
    3g Carbs
    32g Protein
    Nutrition Facts
    Servings Per Recipe 4
    Calories 220
    % Daily Value *
    Total Fat 9g 12%
    Saturated Fat 1g 5%
    Cholesterol 73mg 24%
    Sodium 309mg 13%
    Total Carbohydrate 3g 1%
    Total Sugars 1g
    Protein 32g
    Vitamin C 7.1mg 35%
    Calcium 50.5mg 4%
    Iron 2.2mg 12%
    Potassium 838mg 18%
    Folate, total 44.4mcg
    Vitamin B-12 1.6mcg
    Vitamin B-6 0.5mg

    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.