Herb-Crusted Cod with Roasted Asparagus

Herb-Crusted Cod with Roasted Asparagus

Mia

This Herb-Crusted Cod with Roasted Asparagus embodies the essence of Optavia's Lean & Green philosophy, delivering a restaurant-quality meal that's both nutritious and satisfying. Wild-caught cod, prized for its delicate flaky texture and mild flavor, serves as the perfect canvas for a fragrant herb and almond meal crust that adds both texture and depth without excess calories or carbohydrates.

The beauty of this dish lies in its simplicity and precision. The cod is lightly seasoned and coated with a mixture of finely ground almond meal and aromatic dried herbs—parsley, dill, and garlic—creating a golden, crispy exterior that contrasts beautifully with the tender, moist fish beneath. Meanwhile, fresh asparagus spears roast alongside the fish, caramelizing slightly at the tips while maintaining their signature snap and vibrant green color.

This meal is a celebration of clean eating that doesn't sacrifice flavor for health. Each component is carefully portioned to align with Optavia guidelines, providing lean protein from the cod, healthy fats from minimal almond meal, and abundant nutrients from the asparagus. The dish comes together in under 30 minutes, making it ideal for busy weeknights when you want something elegant yet effortless.

Perfect for anyone following the Optavia program, this recipe proves that eating well doesn't mean eating bland. The herb crust provides aromatic complexity, while the roasted asparagus adds earthy sweetness and satisfying crunch. It's ocean-fresh nutrition with herbal elegance—a meal that nourishes both body and soul.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

28 minutes
None servings
285 calories
Fat 8.50g
Carbs 9.00g
Protein 42.00g

Ingredients

6 ozwild-caught cod fillet, patted dry
1 tbspalmond meal, finely ground
1 tspdried parsley
1/2 tspdried dill
1/4 tspgarlic powder
1/4 tspsalt
1/8 tspblack pepper, freshly ground
2 spraysolive oil cooking spray
8 ozfresh asparagus spears, trimmed
1/4 wholelemon, cut into wedges (optional)
1 tbspfresh parsley, chopped (optional)

Equipment

Baking sheet
Parchment paper
Oven
measuring spoons
paper towels
small mixing bowl
instant-read thermometer

Anti-Inflammatory Diet

An excellent anti-inflammatory choice featuring wild-caught fish rich in omega-3s, anti-inflammatory herbs like parsley and dill, and nutrient-dense asparagus. The recipe emphasizes whole foods and avoids processed ingredients.

Clean Eating

This recipe embodies clean eating principles with whole, minimally processed ingredients like wild-caught cod, fresh herbs, and fresh vegetables. It avoids refined sugars, artificial additives, and focuses on simple, nutritious preparation.

Ketogenic Diet

An excellent keto-friendly recipe with high-fat almond meal crust, lean protein from cod, and low-carb asparagus. The dish is extremely low in carbohydrates, with only 1-2g net carbs per serving, making it ideal for maintaining ketosis.

Low-Carb Diet

Perfectly suited for low-carb diets with under 3g net carbohydrates per serving. The recipe features lean protein, healthy fats from almond meal, and low-carb asparagus, making it an ideal low-carb meal option.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with wild-caught cod, olive oil, fresh herbs, and a focus on fish as the primary protein. The use of herbs, lemon, and minimal processing aligns beautifully with Mediterranean eating guidelines.

Optavia

This recipe is a quintessential Optavia Lean & Green meal, featuring lean wild-caught cod, low-carb asparagus, and minimal added fats. It precisely matches Optavia's guidelines for portion-controlled, protein-rich, vegetable-focused meals.

Paleo Diet

This recipe meets Paleo requirements with wild-caught fish, fresh herbs, almond meal, and roasted vegetables. It excludes all grains, dairy, and processed ingredients, focusing on whole, unprocessed ingredients that align with hunter-gatherer nutrition.

Primal Diet

Perfectly aligned with Primal Diet guidelines, featuring wild-caught fish, non-starchy vegetables, healthy fats from almond meal, and fresh herbs. The recipe excludes grains, legumes, and processed foods while emphasizing nutrient-dense whole foods.

Instructions

1

Preheat your oven to 425°F (220°C) and position the rack in the middle of the oven.

1 min
2

Line a baking sheet with parchment paper or lightly spray with cooking spray.

1 min
3

Pat the cod fillet completely dry with paper towels to ensure the crust adheres properly.

1 min
4

In a small bowl, combine almond meal, dried parsley, dried dill, garlic powder, salt, and black pepper, mixing thoroughly.

1 min
5

Trim the woody ends from the asparagus spears by bending each spear until it naturally snaps, discarding the tough ends.

2 min
6

Arrange the trimmed asparagus spears on one side of the prepared baking sheet in a single layer.

1 min
7

Lightly spray the asparagus with olive oil cooking spray and season with a pinch of salt and pepper.

8

Place the cod fillet on the other side of the baking sheet, leaving space between the fish and asparagus.

9

Lightly spray the top of the cod fillet with olive oil cooking spray to help the herb crust adhere.

10

Press the herb and almond meal mixture evenly onto the top surface of the cod fillet, creating a uniform crust.

1 min
11

Place the baking sheet in the preheated oven and bake for 15-18 minutes, until the cod flakes easily with a fork and reaches an internal temperature of 145°F, and the asparagus is tender with slightly caramelized tips.

18 min
12

Remove the baking sheet from the oven and let rest for 2 minutes to allow the fish to finish cooking and the juices to redistribute.

2 min
13

Transfer the herb-crusted cod and roasted asparagus to a serving plate. Garnish with fresh parsley and lemon wedges if desired, and serve immediately.

1 min

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