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You will LOVE this quick and easy one-pan dish, full of green and red veggies, tender fish, and lemon that pulls everything together.

Each serving is under 200 calories and about 20 grams of protein.

Ingredients:

• 4 wild Alaskan cod fillets (4 ounces each )
• 1/3^rd cup of avocado oil
• 4 big cloves of garlic minced
• ½ teaspoon sea salt
• a pinch of black pepper
• 1 pound fresh thin asparagus, trimmed
• 1 pint cherry tomatoes, halved
• 1 red onion chopped
• ½ lemon
• 1-1/2 teaspoons grated lemon zest
• 1 large sprig of fresh rosemary finely chopped

Instructions

1. Preheat oven to 375°
   

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2. Line your baking pan with wax paper or a silicone baking sheet if you are not using a glass pan.
   

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3. In a medium sized bowl place the cod fish, avocado oil, salt, pepper and minced garlic so fish is thoroughly covered.
   

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4. Place the cod and asparagus in the pan.
   

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5. Add the onions and chopped tomatoes, cut side down. Drizzle with any remaining oil
   

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6. Squeeze the juice from the ½ lemon over the fish and vegetables then sprinkle with lemon zest.
   

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7. Sprinkle fish and vegetables with fresh rosemary.
   

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8. Bake until fish just begins to flake easily with a fork, about 15 minutes.
   

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9. Change the oven setting to Broil.
   

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10. Move the pan so the cod mixture is 3-4 in. from the heat.  Broil until vegetables are lightly browned, about 5 minutes.
    

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11. Enjoy

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Wild Alaskan cod is fished and sustainably harvested. Alaskan cod is also known as “Pacific cod” or “True cod”.

Wild cod is:

• An excellent source of omega 3 fatty acids which helps support cardiovascular health.
• A great source of vitamins B12 and B6 which helps to lower the risk of strokes and heart attacks.
• A good source of niacin, which is also a B vitamin and helps prevent heart disease

Asparagus is a great source of:

• Vitamin A and beta carotene which supports your immune system, organs maintenance and vision.
• Vitamin K, which helps build healthy bones and supports blood clotting.
• Folate, which is needed in DNA and RNA regeneration and protein metabolism.
• Potassium which is an essential nutrient for cellular health and fluid retention.

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References

• https://ndb.nal.usda.gov/ndb/foods/show/15269?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=pacific+cod&ds=&qt=&qp=&qa=&qn=&q=&ing
• https://www.tasteofhome.com/recipes/cod-and-asparagus-bake/print/
• https://nwwildfoods.com/product/wild-alaskan-cod/
• https://ndb.nal.usda.gov/ndb/foods/show/11011?fgcd=&manu=&format=Full&count=&max=25&offset=&sort=default&order=asc&qlookup=ASPARAGUS%2C+UPC%3A+074175611545&ds=&qt=&qp=&qa=&qn=&q=&ing=
• https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
• https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
• https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
• https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/