Oven-baked cod fish with asparagus and cherry tomatoes
Oven-baked cod fish with asparagus and cherry tomatoes is the ideal main meal recipe once asparagus season comes around. This recipe combines Mediterranean flavors along with ripe cherry tomatoes used to create a rich and lightly spiced sauce. The cod fillets bake in the sauce and juices and absorb maximum flavor while the grilled asparagus carries a delicious crunch.
 Fish & Seafood Recipe | One-Pot | Easy Recipe | Main Meal Recipe| Low Fat | High Protein | High Fiber
Serving:
Main 4 servings
Ready in:
45 mins
Skill level:
Easy
Serve with:
Steamed rice
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Ingredients you’ll needÂ
(makes 4 servings)
- 4 fillets of Codfish (around 20oz/600g in total), skin on and cleaned
- 1 bunch of asparagus (around 7oz/200g), cut into 1-inch/2.5cm pieces
- 10oz/300g cherry tomatoes (cleaned and halved)
- ½ cup of capersÂ
- 4 tablespoons Extra Virgin Olive OilÂ
- 1 lemon
- 6 cloves of garlic, sliced fine
- 1 teaspoon of La Dalia Spanish Sweet smoked paprikaÂ
- ½ teaspoon Nora peppers (sub with chili flakes)
- ½ teaspoon white pepper
- Salt for seasoning
Equipment needed
- 1 oven-safe Cast Iron Skillet or pan (around 10-12-inches / 25-30cm)
- Oven
 Watch step-by-step recipe video
If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes, delicious main meals, and incredible Spanish dessert options too.
Why you’ll love this recipe
- Only 162 calories per serve
- Full flavors of the Mediterranean
- Rich Smoky paprika flavor
- Healthy and nutritious
- Low in fat
How to make oven-baked codfish with asparagus
Step 1 – Saute asparagusÂ
- Preheat oven to 350°F/180°C
- Heat the olive oil in a pan over medium-high heat, add the asparagus pieces, and saute for 3 minutes or until you start to see the asparagus spears browning slightly.Â
Step 2 – Add Cherry tomatoes and spices
- Add the cherry tomatoes and saute for another 5 minutes stirring often.
- Add a little more oil and the garlic to the middle of the pan and simmer for around 3 minutes.
- Once the garlic is fragrant, add the spices and stir through. Simmer until the tomatoes soften and begin to fall apart, around 5 minutes.
Step 3 – Add cod fillets and bake
- Clear some space in the pan and add the cod fillets, skin side down in the pan.Â
- Cover the cod fillets with the tomato and asparagus.Â
- Add the capers and remove from the heat.
- Add the entire pan to the oven and bake at 350°F/180°C for 15 minutes. The fish will become white and opaque once cooked.Â
Meal pairing suggestions
Cod fillets are low in saturated fat, high in omega 3, and high in protein making cod a healthy choice for any meal. If you love cod and are looking for a tasty tapas, try these Spanish cod fishcakes.Â
Here are a few side dish suggestions for oven-baked cod:
- Poor man’s potatoes (Vegan and Gluten-free)
- Mediterranean Yellow Rice (vegan, Gluten-free)
- Steamed or baked riceÂ
- Spanish garlic zucchini
- Pipirrana salad (vegan)
- Seasonal roasted veggies (vegan)
Nutrition facts
Cod fish is a great source of protein that is both low in fat and high in omega 3, ideal for people who are looking to reduce their fat intake, or who are looking to improve heart health.Â
Cod is also an excellent source of:
- Vitamin B12
- Niacin
- Phosphorus
- Selenium
- Omega-3 fatty acids
- Choline
- Iodine
Baked Codfish recipe nutrition facts
| Nutrition Facts | |
| Serving size: 180g | |
| Servings: 4 | |
| Amount per serving | Â |
| Calories | 162 |
| % Daily Value* | |
| Total Fat 14.3g | 18% |
| Saturated Fat 2.1g | 10% |
| Cholesterol 0mg | 0% |
| Sodium 857mg | 37% |
| Total Carbohydrate 36.5g | 13% |
| Dietary Fiber 4g | 14% |
| Total Sugars 4.2g | Â |
| Protein 2.2g | Â |
| Vitamin D 0mcg | 0% |
| Calcium 36mg | 3% |
| Iron 2mg | 10% |
| Potassium 128mg | 3% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Oven-baked cod fish with asparagus and cherry tomatoes
Equipment
- 1 oven-safe skillet or pan (around 12-inches/30cm)
- Oven
Ingredients
- 4 fillets of Codfish around 20oz/600g in total, skin on and cleaned
- 1 bunch of asparagus around 7oz/200g, cut into 1-inch/2.5cm pieces
- 10 oz/300g cherry tomatoes cleaned and halved
- ½ cup of capers
- 4 tablespoons extra virgin olive oil
- 1 lemon
- 6 cloves of garlic sliced fine
- 1 teaspoon of sweet paprika
- ½ teaspoon Nora peppers sub with chili flakes
- ½ teaspoon white pepper
- Salt for seasoning
Instructions
Step 1 - Saute asparagus
- Preheat oven to 350°F/180°C
- Heat the olive oil in a pan over medium-high heat, add the asparagus pieces, and saute for 3 minutes or until you start to see the asparagus spears browning slightly.1 bunch of asparagus, 4 tablespoons extra virgin olive oil
Step 2 - Add Cherry tomatoes and spices
- Add the cherry tomatoes and saute for another 5 minutes stirring often.10 oz/300g cherry tomatoes
- Add a little more oil and the garlic to the middle of the pan and simmer for around 3 minutes.6 cloves of garlic
- Once the garlic is fragrant, add the spices and stir through. Simmer until the tomatoes soften and begin to fall apart, around 5 minutes.1 teaspoon of sweet paprika, ½ teaspoon Nora peppers, ½ teaspoon white pepper, Salt for seasoning
Step 3 - Add cod fillets and bake
- Clear some space in the pan and add the cod fillets, skin side down in the pan.4 fillets of Codfish
- Cover the cod fillets with the tomato and asparagus. Add the capers and remove the pan from the heat.½ cup of capers
- Add the entire pan to the oven and bake at 350°F/180°C for 15 minutes. The fish will become white and opaque once cooked. Season to taste and garnish. with a wedge of lemon.1 lemon
Video
Cooking Tips and FAQs
Best fish to use for this recipe
Use thick fillets of cod for this recipe, or any other white fish that has large, fleshy fillets. Thicker fish fillets will break apart less and absorb the rich flavors from the sauce.Â
What is Bacalao?Â
Bacalao is the name for salted cod fish that is found in Spain. It can be sold as fillets cured in salt, or it can be sold fresh in fillets.Â
Can you make this recipe without oven-baking?
Yep, you sure can. Simply cover the cod fillets with plenty of the sauce and cherry tomatoes, cover, and cook on medium on the stovetop for around 15 minutes, or until the fillets are cooked through. Try not to stir the pan too much as it may cause the fish to break apart.Â
How long does this recipe take to make?
- Prep time: 10 minutes
- Cook time: 35 minutes
- Total time: 45 minutes
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