Delicate, flaky cod fillets pan-seared to golden perfection, paired with tender roasted asparagus and topped with a fresh cherry tomato herb sauce. This vibrant and elegant dish is packed with Mediterranean flavors, offering a healthy and satisfying meal that feels restaurant-worthy yet is easy to prepare at home.
Why You’ll Love This Recipe
This dish is a perfect harmony of texture and flavor. The mild, buttery cod is complemented by the acidity of the cherry tomatoes, the brightness of fresh herbs, and the gentle heat of chili flakes. The roasted asparagus adds a crisp, earthy balance, making this an ideal meal for spring and summer dining. Light yet filling, it’s perfect for a quick weeknight dinner or a beautifully plated dish for guests.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Cod & Asparagus:
cod fillets
asparagus, trimmed
olive oil (divided)
salt and freshly ground black pepper
garlic powder
For the Cherry Tomato Herb Sauce:
olive oil
garlic, minced
cherry tomatoes, halved
lemon juice
chili flakes (optional)
fresh basil, chopped
fresh parsley, chopped
green onion, sliced (for garnish)
Directions
- Preheat the oven to 400°F (200°C).
- Toss the asparagus with 1 tablespoon olive oil, garlic powder, salt, and pepper. Spread evenly on a baking sheet and roast for 12–15 minutes, or until tender and slightly crisp.
- While the asparagus roasts, pat the cod fillets dry with paper towels and season both sides with salt and black pepper.
- Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sear the cod for 3–4 minutes on each side, or until golden and cooked through. Remove from the pan and keep warm.
- In the same skillet, add 1 tablespoon olive oil and sauté the minced garlic for about 30 seconds, until fragrant.
- Add the halved cherry tomatoes and a pinch of salt. Cook for 4–5 minutes until tomatoes begin to soften and release their juices.
- Stir in the lemon juice, chili flakes (if using), chopped basil, and parsley. Simmer for 1 minute to allow flavors to meld.
- To serve, place roasted asparagus on each plate, top with a cod fillet, and spoon the cherry tomato herb sauce over the fish. Garnish with sliced green onion.
- Serve immediately.
Servings and timing
Servings: 2
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Variations
- Different Fish: Substitute cod with haddock, halibut, or sea bass for a similar texture and flavor profile.
- Extra Veggies: Add roasted cherry tomatoes or sautéed spinach alongside the asparagus for a heartier plate.
- Grain Addition: Serve over a bed of quinoa, couscous, or orzo for a more substantial meal.
- Dairy-Free Creamy Option: Add a splash of coconut cream or dairy-free yogurt to the tomato sauce for a creamy variation.
- Spicy Kick: Increase the amount of chili flakes for a bolder flavor.
Storage/Reheating
Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Reheating: Reheat gently in a skillet over low heat until just warmed through. Avoid microwaving the cod to maintain its texture. Reheat asparagus separately in the oven or a dry pan for best results.
FAQs
Can I use frozen cod fillets for this recipe?
Yes, but be sure to thaw them fully and pat them dry before cooking to avoid excess moisture in the pan.
How do I know when cod is fully cooked?
The cod is done when it flakes easily with a fork and is opaque throughout. Internal temperature should reach 145°F (63°C).
What can I use instead of cherry tomatoes?
Grape tomatoes or chopped Roma tomatoes work well as substitutes. You can also use canned diced tomatoes in a pinch.
Is this dish suitable for meal prep?
Yes, although it’s best fresh, you can prepare components separately and assemble them quickly before serving.
Can I grill the cod instead of pan-searing it?
Absolutely. Grilling adds a lovely smoky flavor. Use a grill-safe fish basket or foil to prevent sticking.
What herbs work best in the sauce?
Fresh basil and parsley are ideal, but you can also use thyme, dill, or oregano for different flavor profiles.
Can I make this recipe dairy-free?
Yes, the dish is naturally dairy-free. Just ensure your side dishes (if any) are also dairy-free.
How do I prevent the cod from sticking to the skillet?
Ensure the pan and oil are fully heated before adding the fish. Use a nonstick or well-seasoned cast iron skillet if possible.
Is this recipe low-carb?
Yes, it is naturally low in carbohydrates and suitable for low-carb or keto-friendly diets.
What wine pairs well with this dish?
A crisp white wine like Sauvignon Blanc or Pinot Grigio pairs wonderfully with the light and zesty flavors of this recipe.
Conclusion
Pan-seared cod with cherry tomato herb sauce and roasted asparagus is a refreshing, elegant meal that delivers bold flavors with minimal effort. From the perfectly cooked fish to the bright and savory sauce, every component of this dish works together to create a well-rounded and satisfying experience. Ideal for both casual dinners and special occasions, this recipe proves that healthy eating doesn’t have to compromise on taste.
Print
Pan-Seared Cod with Cherry Tomato Herb Sauce & Roasted Asparagus
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Pan-Seared & Roasted
- Cuisine: Mediterranean
- Diet: Low Calorie
Description
Pan-seared cod fillets served atop tender roasted asparagus and topped with a bright, garlicky cherry tomato herb sauce. A fresh, Mediterranean-inspired dish perfect for light dinners or elegant presentations.
Ingredients
- 2 cod fillets (about 6 oz each)
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil (divided)
- Salt and freshly ground black pepper, to taste
- 1/2 teaspoon garlic powder
- 1 tablespoon olive oil (for sauce)
- 2 cloves garlic, minced
- 1 1/2 cups cherry tomatoes, halved
- 1 tablespoon lemon juice
- 1/2 teaspoon chili flakes (optional)
- 1 tablespoon chopped fresh basil
- 1 tablespoon chopped parsley
- 1 green onion, sliced (for garnish)
Instructions
- Preheat oven to 400°F (200°C).
- Toss asparagus with 1 tablespoon olive oil, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 12–15 minutes until tender.
- Pat cod fillets dry and season with salt and pepper.
- Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sear cod for 3–4 minutes on each side until golden and cooked through. Remove and keep warm.
- In the same skillet, add 1 tablespoon olive oil and minced garlic. Sauté for 30 seconds.
- Add cherry tomatoes and a pinch of salt. Cook for 4–5 minutes until softened.
- Stir in lemon juice, chili flakes, chopped basil, and parsley. Simmer for 1 more minute.
- Arrange roasted asparagus on serving plates, top with cod fillets, and spoon the cherry tomato herb sauce over the fish.
- Garnish with sliced green onion and serve immediately.
Notes
- Use very fresh cod for best results; other white fish like halibut or haddock can be substituted.
- Do not overcook the cod—cook until just opaque and flakes easily.
- The sauce can be made ahead and gently reheated.
- Serve with crusty bread or over a bed of couscous or quinoa for a heartier meal.
Nutrition
- Serving Size: 1 fillet with asparagus and sauce
- Calories: 310
- Sugar: 5g
- Sodium: 220mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 70mg
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