Cod and Asparagus Bake
4 cod fillets (4 ounces each )
1 lb fresh thin asparagus, trimmed
1 pint cherry tomatoes, halved
2 tbsp lemon juice
1 ½ tsp grated lemon zest
¼ cup grated Romano cheese
Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes.
Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.
Test Kitchen tips
If asparagus isn't in season, fresh green beans make a fine substitute and will cook in about the same amount of time.
We tested cod fillets that were about 3/4 in. thick. You'll need to adjust the bake time up or down if your fillets are thicker or thinner.
Nutrition Facts
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable
1 lb fresh thin asparagus, trimmed
1 pint cherry tomatoes, halved
2 tbsp lemon juice
1 ½ tsp grated lemon zest
¼ cup grated Romano cheese
Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes.
Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.
Test Kitchen tips
If asparagus isn't in season, fresh green beans make a fine substitute and will cook in about the same amount of time.
We tested cod fillets that were about 3/4 in. thick. You'll need to adjust the bake time up or down if your fillets are thicker or thinner.
Nutrition Facts
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable