This dish brings the clean, bright flavors of the coast directly to your kitchen. It is a simple, high-protein meal that balances flaky white fish with crisp, tender spring vegetables.
This 20-minute meal features delicate cod fillets seared to perfection alongside vibrant, garlicky asparagus. It is a naturally gluten-free, low-carb, and nutrient-dense dinner option.
Pat the cod fillets completely dry with a paper towel. Season both sides evenly with salt and pepper.
Heat olive oil in a large skillet over medium-high heat. Add the cod. Sear for 3–4 minutes per side until the fish is golden and flakes easily with a fork.
Remove fish. Add butter and garlic to the pan. Sauté asparagus for 5–7 minutes until tender-crisp. Return fish to pan, top with lemon slices, and serve immediately.
| Nutrient | Amount |
|---|---|
| Calories | 245 kcal |
| Protein | 38g |
| Fat | 8g |
| Carbohydrates | 6g |
Yes. Thaw completely in the refrigerator overnight and pat very dry to ensure a good sear.
Absolutely. With only 6g of net carbs, it fits perfectly into a ketogenic or low-carb lifestyle.
The fish is ready when the flesh turns opaque and flakes easily when nudged with a fork.
Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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