Your Recipe

Garlic Butter Cod with Lemon Asparagus

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Asparagus 680g 136kcal
Butter without salt 57g 409kcal
Garlic 5.62g 8kcal
Olive oil 4.44g 39kcal
Parsley fresh 3.84g 1kcal
Vegetable broth 125g 6kcal
Cod atlantic, raw 170g 139kcal
Sauce, hot chile, sriracha 15g 14kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 medium cod fillet, cut in 3 or 4 chunks (or halibut fillet)
2 bunches of asparagus, rinsed and trimmed
1 teaspoon olive oil
2 teaspoons minced garlic
1/2 cup (125ml) low-sodium vegetable broth (or white wine)
1/2 stick unsalted butter
1 tablespoon hot sauce, optional (we used Sriracha)
Juice of 1/2 lemon
1 tablespoon minced parsley (or cilantro)
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
DIRECTIONS

1. To make the garlic butter cod with lemon asparagus skillet: Season codfish with salt and pepper. Let sit while you prepare the asparagus.

2. Wash and trim the ends of the asparagus, then blanch them in boiling water for 2- 3 minutes then soak in ice water to stop cooking. This way they will cook faster and evenly in the skillet. You can skip this step if you have very thin asparagus. Drain and set aside.

3. Heat olive oil in a large stainless-steel or cast-iron skillet over medium-low heat. Gently cook fish on both sides until golden brown. Remove the cod fillets from the skillet and set aside to a plate.

4. In the same skillet over medium heat, add minced garlic then deglaze with vegetable broth (or wine). Bring it to a simmer. Add butter, lemon juice, hot sauce, and parsley. Give a quick stir to combine the lemon garlic butter sauce.

5. Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add codfish fillets back to the pan and reheat for another minute. Garnish with more parsley, crushed chili pepper, and lemon slices and serve the garlic butter cod and lemon asparagus immediately. Enjoy!

Nutrition Facts
Portion Size 269 g | ml
Amount Per Portion 189
791
kcal
kilojoules
% Daily Value *
Total Fat 13g 17%
Saturated Fat 12g 59%
Sodium 201mg 9%
Total Carbohydrate 8.4g 3%
Dietary Fiber 3.7g 13%
Sugar 4.1g
Protein 19g 38%
Vitamin D 0.4mcg 2%
Calcium 57mg 4%
Iron 4mg 22%
Potassium 555mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 179.799 mcg 20%
Thiamin [B1] 0.291 mg 24%
Riboflavin [B2] 0.29 mg 22%
Niacin [B3] 2.652 mg 17%
Pantothenic acid [B5] 0.596 mg 12%
Vitamin B6 0.298 mg 18%
Cobalamin [B12] 0.411 mcg 0%
Floate [B9] 94.849 mcg 0%
Vitamin C 14.187 mg 16%
Vitamin D 0.383 mcg 2%
Vitamin E 2.877 mg 19%
Vitamin K 88.824 mcg 74%
Betaine 1.021 mg 0%
Choline 58.319 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.4 g 3%
Sugars 4.1 g 8%
Dietary fiber 3.7 g 13%
Carbohydrate 7.4 g 0%
Net carbs 4.3g
Aminoacids
Nutrient Amount DV
Alanine 0.661 g 0%
Arginine 0.622 g 0%
Aspartic acid 1.657 g 0%
Cysteine 0.136 g 0%
Glutamic acid 1.565 g 0%
Glycine 0.436 g 0%
Histidine 0.311 g 0%
Isoleucine 0.488 g 0%
Leucine 0.851 g 0%
Lysine 0.887 g 0%
Methionine 0.281 g 0%
Phenylalanine 0.433 g 0%
Proline 0.404 g 0%
Serine 0.499 g 0%
Threonine 0.484 g 0%
Tryptophan 0.134 g 0%
Tyrosine 0.352 g 0%
Valine 0.599 g 0%
Minerals
Nutrient Amount DV
Calcium 56.73 mg 4%
Copper 0.35 mg 39%
Fluoride 0.4 mcg 0%
Iron 3.98 mg 22%
Magnesium 39.64 mg 9%
Manganese 0.31 mg 13%
Phosphorus 183.75 mg 15%
Potassium 554.99 mg 12%
Selenium 18.34 mcg 33%
Sodium 200.9 mg 9%
Zinc 1.16 mg 11%
Other
Nutrient Amount DV
Water 233.594 g 0%
Ash 1.994 g 0%