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Oven-baked cod fish with asparagus and cherry tomatoes

Written By: Byron | April 20, 2023
a few fillets of cod fish sit in a pan with sauteed 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

ingredients for making oven-baked codfish are laid out in a alrge paella pan.

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Ingredients you’ll need 

(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 capers 
    • 4 tablespoons Extra Virgin Olive Oil 
    • 1 lemon
    • 6 cloves of garlic, sliced fine
    • 1 teaspoon of La Dalia Spanish Sweet smoked paprika 
    • ½ teaspoon Nora peppers (sub with chili flakes)
    • ½ teaspoon white pepper
    • Salt for seasoning

    Equipment needed

     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 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. 

    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. 
    • Cover the cod fillets with the tomato and asparagus. 
    • 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. 
    a few fillets of cod fish sit in a pan with sauteed asparagus and cherry tomatoes.

    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

    Here are a few side dish suggestions for oven-baked cod:

    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. 

    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  
    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  
    Protein 2.2g  
    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.
    a few fillets of cod fish sit in a pan with sauteed asparagus and cherry tomatoes.
    a few fillets of cod fish sit in a pan with sauteed asparagus and cherry tomatoes.

    Oven-baked cod fish with asparagus and cherry tomatoes

    Byron
    Oven-baked cod fish with asparagus and cherry tomatoes is a quick recipe that combines Mediterranean flavors with asparagus and delicious baked cod fillets.
    4.72 from 7 votes
    Prep Time 10 minutes
    Cook Time 35 minutes
    Total Time 45 minutes
    Course Main Course, main meal, seafood
    Cuisine Authentic Spanish recipe, Mediterranean, Seafood, Spain
    Servings 4 serves
    Calories 162 kcal

    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
      An oven dial turned up to 180C
    • 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
      some asparagus is sauteed in a frying pan

    Step 2 - Add Cherry tomatoes and spices

    • Add the cherry tomatoes and saute for another 5 minutes stirring often.
      10 oz/300g cherry tomatoes
      Tomatoes are added to a pan of sauteed asparagus.
    • Add a little more oil and the garlic to the middle of the pan and simmer for around 3 minutes.
      6 cloves of garlic
      garlic is added to the pan of sauteed asparagus and tomatoes
    • 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
      Spices are added to a pan of simmering vegetables.

    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
      cod fillets are added to a pan of sauteed asparagus and cherry tomatoes.
    • Cover the cod fillets with the tomato and asparagus. Add the capers and remove the pan from the heat.
      ½ cup of capers
      cod fillets are added to a pan of sauteed asparagus and cherry tomatoes.
    • 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
      a few fillets of cod fish sit in a pan with sauteed asparagus and cherry tomatoes.

    Video

    Nutrition

    Serving: 180gCalories: 162kcalCarbohydrates: 36.5gProtein: 2.2gFat: 14.3gSaturated Fat: 2.1gSodium: 857mgPotassium: 128mgFiber: 4gSugar: 4.2gCalcium: 36mgIron: 2mg
    Keyword asparagus, Baked, cherry tomatoes, cod, codfish, green asparagus, main course, Oven-baked, oven-roasted asparagus, tomatoes

    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. 

    What is Bacalao? 

    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. 

    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. 

    How long does this recipe take to make?

    • Prep time: 10 minutes
    • Cook time: 35 minutes
    • Total time: 45 minutes

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