Garlic Butter Cod and Asparagus Recipe

If you are looking for a healthy, low carb dinner recipe that is also easy to make then you will love this Garlic Butter Cod & Asparagus recipe. Light and flaky filet of fish that is seasoned with a bright and tasty Keto friendly sauce.

Then to make it a complete meal, asparagus is put in the skillet as well and cooked until just tender. It is the perfect meal to serve as is or to serve over cauliflower rice.

However, if you aren’t worried about your carbohydrate intake you can serve it with steamed white rice or with a mound of mashed potatoes. It is a great way to get dinner on the table that everyone can enjoy!

Best of all, it is not only healthy but it takes only 15 minutes to make from start to finish! It is the perfect weeknight meal when time is short but you want to eat healthy.

In fact, cod is full of vitamins, minerals and healthy fats. Add in the high protein value and cod is considered a food that provides many health benefits.

One of my favorite health benefits is that it is high in B12. B12 not only helps in blood and nerve functions, it also helps provides your body with energy, which we all need this time of the year.

And for those who are starting a low carb diet for the first time, any energy that you can get without consuming carbohydrates is vitally important. However, there are many more benefits of eating both cod and asparagus, even with cooked in a garlic butter sauce.

What To Look For When Buying Cod

Cod is a white fish that is readily available at nearly every grocery store. This mild white fish is a favorite among many consumers, as there isn’t a strong taste or odor associated with the filets.

However, when you go to the grocery store you are left with several options when it comes to purchasing the fish filets. So how do you know what to buy?

When it comes to buying cod, choosing the right type can significantly impact the flavor, texture, and overall quality of your meal. Wild-caught cod is the better option over farm-raised varieties.

Wild cod live in their natural environment. This means they feed on a natural diet that contributes to their firm texture and clean, mild flavor. In contrast, farm-raised cod are typically kept in controlled environments where their diet may include additives that can affect the taste and quality of the fish.

Additionally, wild-caught cod is less likely to contain antibiotics or other chemicals often used in aquaculture, making it a healthier and more sustainable choice for many consumers.

Fresh or Frozen Cod

Another important factor to consider when purchasing cod is whether to buy fresh or frozen filets. While fresh filets are tempting, especially when marketed as a premium product, they may not always be the best choice unless you live near the coast or a region where cod is freshly caught.

Fish labeled as “fresh” in inland grocery stores often travel over long distances, which can affect their freshness. Even when refrigerated properly, fish begins to deteriorate over time, losing its flavor and texture.

Frozen cod, on the other hand, is typically flash-frozen shortly after being caught, locking in its freshness and preserving its quality. For those who don’t live near the ocean, frozen filets offer a practical solution to enjoying high-quality cod without compromising on taste or texture.

Flash-freezing technology ensures that the fish retains its moisture and nutrients. Therefore, often making it a better option than fresh filets that have spent days in transit. When thawed correctly, frozen cod can deliver the same mild flavor and flaky texture as fresh fish, and it’s usually more affordable and available year-round.

Ultimately, choosing wild-caught frozen cod filets can be the best combination for most people. Not only does this approach prioritize sustainability and health, but it also ensures you’re getting the freshest possible fish, regardless of where you live.

Asparagus – The Perfect Side Dish For Cod

Asparagus is an excellent side dish for cod because its vibrant flavor and tender-crisp texture perfectly compliment the mild, flaky nature of the fish. Cod’s delicate taste benefits from sides that don’t overpower it, and asparagus strikes the perfect flavor balance with its earthy yet slightly sweet flavor.

But why I love about asparagus is also quick to prepare, whether steamed, roasted, or sautéed, making it ideal for a fast and healthy meal. Additionally, it pairs well with popular cod seasonings such as lemon and garlic.

If you’re looking to substitute asparagus with other quick-cooking fresh vegetables, several options can work just as well. Green beans, for instance, can be lightly sautéed in the sauce to bring out their natural sweetness while still having a slight crunch.

Broccoli florets are another great choice, steaming in minutes and providing a hearty, nutritious compliment to cod’s lightness. Snap peas and zucchini are equally versatile, requiring just a quick stir-fry or roasting to become vibrant and tender.

These vegetables not only add color and variety to your meal but also enhance the overall flavor profile, allowing for endless combinations to suit your taste preferences.

Garlic Butter Cod Recipe

*Specific measurements and complete recipe instructions are located in a printable recipe card at the bottom of this article. However, be sure to continue to read the tips and tricks to making this recipe below.

INGREDIENTS

• 4 cod fillets, 1 1/2 inches thick
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken broth (or dry white wine)
• 1/2 stick unsalted butter
• Juice of 1/2 lemon

For Serving

• 1 tablespoon fresh chopped Parsley
• Crushed red pepper flakes, optional
• Slices of lemon, for garnish

INSTRUCTIONS

Start by picking out cod that is equal in thickness. For this specific recipe, it is best to use cod that is about 1- 1/2 inches in thickness.

Pat the cod dry with paper towels. Then season both sides of the fish with salt and pepper. Set aside.

In a large skillet, add the olive oil and place the pan over medium heat. Once hot cook the fish skin side down for 5 minutes.

Then flip the cod over and cook until golden brown, approximately 4-5 minutes. Then carefully remove the fish from the skillet and set aside.

Add the minced garlic to the skillet and saute just until fragrant (30 seconds – 1 minute). Then quickly add the chicken broth (or white wine) and bring the mixture to a simmer.

Next, add the butter and lemon juice and stir and continue to heat for 1-2 minutes. Add the asparagus and saute for 1-2 minutes.

Add the cooked cod back to the garlic butter sauce in the pan. Then reheat for another minute or two or until warmed through.

Serve warm and garnish with chopped parsley, red pepper flakes, and lemon slices (optional).

Another Great Cod Recipe

If you are looking for another quick and easy way to cook cod, be sure to try my Air Fryer Cod recipe.

Enjoy! Mary

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