Katy’s Baked Cod with Sweet Potatoes and Asparagus
While cooking fish can be really easy, a lot of people find it daunting (I know I used to). Seafood is a great source of protein, so I thought I’d put together an easy fish recipe to help remove some of the fear of preparing fish at home.
The first step is picking which kind of fish to cook. I recommend going with wild caught fish. Farmed fish are kept in conditions that aren't good for the fish or for us. I typically go to Whole Foods for a piece of fish because they're very clear on where the fish comes from. Also, they almost always have a sale on wild caught fish. I prefer salmon as it's densely packed with healthy omegas but wild caught cod was on sale so that's what I purchased. You’ll need 4-6oz per person. This cooking technique is really simple and will work with any fish you find out there:
8-12oz fish (anything wild caught will do)
1 bunch of asparagus washed
1 large sweet potato washed
1 sprig of rosemary (if desired)
Salt, pepper and garlic powder
Preheat oven to 350 degrees
Slice your sweet potato into even pieces. Place on a baking dish and coat with 1-2 tablespoons of olive oil and season with salt and pepper to taste. I like to add a sprig of rosemary to give it a little more flavor. You could also use sage, or skip adding the herbs all together if you prefer.
Put the potatoes in the oven. They will need a head start so do this first then you can prep the rest of the meal.
(Ready to go in the oven!)
Scrub your lemon clean and cut it into slices removing any seeds. Be careful not to cut them too thin or they will burn in the oven. Save the ends of the lemon for adding juice to the asparagus.
(Be sure to save the ends!)
Pour a small amount of olive oil on the bottom of a baking dish, (about a tablespoon). Add your fish and season with salt and pepper. Arrange the lemon slices on top of the fish evenly.
(Cod covered in lemons. The flavor will bake into the fish.)
Cook fish for 10-15 minutes (may vary depending on how thick your piece is). You'll know it's done when you can take a fork to it in the middle and it easily flakes. It should not look shiny inside.
(To trim the ends, snap them off. They naturally break where you need them to)
I like to keep my vegetables simple and let their natural flavors shine through.For the asparagus, heat 1 tablespoon of olive oil over medium heat. Add the asparagus and season with about 1/2 teaspoon of salt, pepper and garlic powder. Squeeze the lemon ends over the asparagus to get some juice on them. This will really brighten up the dish. Sauté over medium heat for about 10 minutes or until the asparagus are bright green and soft enough to bite through.
(Adding the acidic lemon juice makes the asparagus pop off the plate)
Fill your plate half with asparagus, then half the sweet potato and half the fish. This will make a meal that's well balanced and keep you feeling full and happy afterwards.
(Finished product - Enjoy!)
What's great about this dish is that you can prepare any fish this way and sub in any other green vegetable for the asparagus. It would work just as well with spinach, broccoli, swiss chard or kale. If sweet potatoes aren't your thing you can roast some squash, carrots or beets in the same way. If you have specific guidelines in your diet, make sure you follow them!
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