Lemon-Herb Crusted Cod with Asparagus Ribbons
30 min1 serving300 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
300kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein45 g · 67% kcal
Carbohydrates15 g · 22% kcal
Fats3 g · 11% kcal
Ingredients
Cod Fillet (skinless)200g
Asparagus150g
Lemon1/2
Fresh Dill1 tbsp, chopped
Garlic Powder1/2 tsp
Black PepperPinch
Method
- 1
Preheat oven to 200°C (400°F).
- 2
Using a vegetable peeler, shave the asparagus into thin ribbons. Toss with lemon juice, chopped dill, garlic powder, and black pepper.
- 3
Pat the cod fillet dry. Season with a pinch of salt and pepper.
- 4
Place the cod fillet on a baking sheet lined with parchment paper.
- 5
Top the cod with the seasoned asparagus ribbons.
- 6
Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
At a glance
Nutrition per serving
Calories300kcal
Protein45g
Carbs15g
Fats3g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Cod Fillet (skinless) | 82 | 18 g | 0 g | 1 g |
| Asparagus | 20 | 2.2 g | 3.9 g | 0.1 g |
| Lemon | 29 | 1.1 g | 9.3 g | 0.3 g |
| Fresh Dill | 43 | 3 g | 7 g | 0.4 g |
| Garlic Powder | 331 | 17 g | 73 g | 1 g |
| Black Pepper | 251 | 10 g | 64 g | 3 g |
