Cod with Asparagus, Tomatoes & Olives

I love an easy to prepare dinner and this couldn’t have been any easier.  Everything goes into one baking dish, cook for 25 minutes and it’s done!  I served this with white rice but you could easily serve it with something less in carbs, possibly a salad instead.

My preference is to always use fresh ingredients but cod fish can’t be found fresh here in Hawaii, so I purchased it frozen at the market and after thawing in the refrigerator for a day it was delicious although I’m sure that fresh would have been even more so.  If you are going to use frozen, be sure to thaw it in the refrigerator and not on the counter as that can leave your fish mushy.

Cod with Asparagus, Tomatoes & Olives
skinnymerecipes.com
Servings: 4, Calories 194,  Fat 7 g, Sat Fat 1g, Carbs 9 g, Fiber 3 g, Net Carbs: 6 g,   Sugars 3 g, Protein 17 g, WW PP: 4 pts, WW SP: 5 pts.

Ingredients:

• 1 pound cod, fresh or frozen, thawed (or any white fish will work)
• 1 pound asparagus, Trimmed
• ½ pint grape tomatoes, halved
• ½ cup mixed olives
• 1 tablespoon capers
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 cup white wine
• 1 lemon, zest & juice
• salt
• pepper
• garlic powder

Directions:

Preheat oven to 400 degrees.

Place fish into your 13×9 baking pan first and then add the asparagus around the outside of the pan.  Add in the tomatoes, olives and capers.

Sprinkle the olive oil over everything.  Pour in the white wine.  Add the lemon juice and lemon zest on top of the fish.  Sprinkle generously with salt, pepper and garlic powder over fish and veggies.

Bake for 25 minutes at 400 degrees.

I served this straight from the baking dish with white rice.  If you use rice, you can drizzle some of the wine “juice” over the top … delish!

Cod with Asparagus, Tomatoes & Olives

 

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Prep time

5 mins

Cook time

25 mins

Total time

30 mins

 

Author: Donna Anthony

Serves: 4

Ingredients

• 1 pound cod, fresh or frozen, thawed (or any white fish will work)
• 1 pound asparagus, Trimmed
• ½ pint grape tomatoes, halved
• ½ cup mixed olives
• 1 tablespoon capers
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 cup white wine
• 1 lemon, zest & juice
• salt
• pepper
• garlic powder

Directions

1. Preheat oven to 400 degrees.
2. Place fish into your 13x9 baking pan first and then add the asparagus around the outside of the pan.  Add in the tomatoes, olives and capers.
3. Sprinkle the olive oil over everything.  Pour in the white wine.  Add the lemon juice and lemon zest on top of the fish.  Sprinkle generously with salt, pepper and garlic powder over fish and veggies.
4. Bake for 25 minutes at 400 degrees.
5. I served this straight from the baking dish with white rice.  If you use rice, you can drizzle some of the wine "juice" over the top ... delish!

Nutrition Information

Serving size: 1 filet Calories: 194 Carbohydrates: 9 Fiber: 3 Net Carbs: 6 Sugars: 3 Protein: 17 Fat: 7 Saturated Fat: 1 Weight Watchers Points Plus: 4 Weight Watchers SmartPoints: 5

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