Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Pan-Seared Cod with Cherry Tomato Herb Sauce & Roasted Asparagus

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Emma Delaney
  • 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

Units Scale
  • 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

  1. Preheat oven to 400°F (200°C).
  2. 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.
  3. Pat cod fillets dry and season with salt and pepper.
  4. 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.
  5. In the same skillet, add 1 tablespoon olive oil and minced garlic. Sauté for 30 seconds.
  6. Add cherry tomatoes and a pinch of salt. Cook for 4–5 minutes until softened.
  7. Stir in lemon juice, chili flakes, chopped basil, and parsley. Simmer for 1 more minute.
  8. Arrange roasted asparagus on serving plates, top with cod fillets, and spoon the cherry tomato herb sauce over the fish.
  9. 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

Find it online: https://yumrecipesfood.com/pan-seared-cod-with-cherry-tomato-herb-sauce-roasted-asparagus/