Garlic Butter Cod & 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.

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.

Health Benefits of Cod

Cod is a mild white fish that early American settlers ate quite frequently. Although once over fished, regulations are now in place for sustainable fishing practices, allowing cod to be readily available in most areas.

This mild white fish is a favorite among many consumers, as there isn’t a strong taste or odor associated with the filets. In addition, there are various health benefits when consuming cod.

1. Contains Omega-3 Fatty Acids

As mentioned above, cod contains healthy fats. Like in many fish, omega-3 fatty acids are present in the fish.

Because our bodies can’t produce it on their own, the only way to get this essential fat is through consuming them. And there is no better way than to make this delicious recipe or to eat Air Fryer Cod.

By eating an adequate amount of omega-3 fatty acids, your body decreases triglycerides, and therefore it can help lower your cholesterol.

2. Improved Brain Function

There have been many studies to prove that by eating fish on a regular basis it improves your overall brain function. Eating cod once a week is said to reduce the loss of gray matter in the brain that occurs during aging.

3. Lowers Risk of Heart Disease

Eating fish that is high in omega-3s at least once a week has been proven to decrease heart disease and the chance of a stroke. These fatty acids can help lower both blood pressure and cholesterol and help prevent heart attacks.

Although there are many health benefits of eating cod, it is best to to purchase wild caught cod whenever possible.

Health Benefits of Asparagus

Asparagus, even when cooked with cod in garlic butter sauce, is one of the most healthy vegetables that you can eat. It is a fat free, cholesterol free vegetable that is full of vitamins and minerals.

1. Rich in Folate

Asparagus is rich in folate, which is a vitamin that promotes healthy cell growth. Although this is an essential vitamin during gestation and though the adolescent years, it is also important in adults.

Those who have a low folate intake are traditionally more tired and lethargic than those who have a healthy intake of it.

However, not only will folate give you more energy it also helps decrease the risk of depression. It does this by allowing beneficial hormones to reach the brain at a faster rate.

2. Improve Heart Health

And if that wasn’t enough, consuming an adequate amount of folate can reduce the risk of heart disease, and more specifically decrease the risk of having a stroke.

In addition, asparagus is high in fiber, potassium and antioxidants. All of which may improve heart health by lowering blood pressure, cholesterol and prevent cardiovascular disease.

3. Improve Bone Health

Because asparagus is extremely high in Vitamin K. However, it also has a significant amount of iron, potassium, phosphorus, zinc, and magnesium which may help promote bone health and may prevent osteoporosis.

4. Healthy Digestion

Asparagus is also considered a fiber rich vegetable. Foods that are rich in fiber promote healthy digestion and prevents constipation.

Now that you can see all the benefits of eating both cod and asparagus, you can see why this recipe would be considered a healthy choice. However, with just one bite the taste alone will definitely have you putting this on your list to make over and over again!

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 and reheat for another minute or two or until warmed through.

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

Enjoy! Mary

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