Your cooking guide to a baked cod recipe with roasted Parmesan cheese tomatoes and sauteed asparagus. Find out how to cook this healthy meal step-by-step. You will learn how to prepare and cook this healthy seafood and vegetable dish. Please follow these steps:
Estimated reading time: 4 minutes
- Defrost frozen cod
- Preheat oven / Prep Food
- Bake the cod
- Saute the asparagus
1 – Defrost Frozen Cod
Remove frozen cod from the freezer and put plastic sealed cod into a bowl. Then fill the bowl with cool (not hot) water until the cod floats. It will take approximately 20 minutes for the cod to thaw.
2 – Preheat Oven / Prep Food
Preheat the oven to 350 degrees. It will take several minutes for the oven to reach 350 degrees. During this preheating time, you can prepare the food. Tear a sheet of aluminum foil and place it on a cookie tray.
Slice tomato into one-inch-thick slices. Place tomato slices on the aluminum foil-covered cookie tray. Then sprinkle Parmesan cheese on top of the tomato slices. Leave room for the cod.
Rinse with water a bundle of asparagus and place on a cutting sheet/board. Asparagus has a flower end and a stem end. Use a knife to cut off 1/3 of stem ends.
Remove the defrosted cod from the bowl of water and place it on the aluminum foil-covered cookie tray. Cut a wedge of fresh lemon and squeeze it on the cod. The following are some seasoning options:
- Mild – Lemon Pepper or Curry Powder
- Medium Spicy – Old Bay Seasoning (shown in photo)
- Hot – Cayenne Powder
3 – Baking Cod and Saute Asparagus
When the oven has reached 350 degrees, place the cookie tray with tomato slices and cod in the oven. Set cook time to 12 minutes. While the food is baking, saute the asparagus.
Preheat and Oil Pan
Place a pan on the stove-top and set heat to medium. Pour about a tablespoon of olive oil into the center of the pan. Wait until the oil heats up and flows to the edge of the pan. Then pick up the pan and tilt it so that the oil spreads around the pan bottom.
4 – Saute Asparagus
Place the prepared asparagus into the hot oiled pan. Sprinkle a little more olive oil over the top of the asparagus (optional seasoning*). After a couple of minutes, flip the asparagus over and turn down the heat to medium-low. Every couple of minutes, flip the asparagus over.
*Optional Seasoning: I used Italian Seasoning on the oiled asparagus. Ingredients: marjoram, rosemary, thyme, savory, sage, oregano, and basil.
Cooking time will depend on the thickness of the asparagus. You can cook thick asparagus, as shown in the photo, for about twelve minutes.
Use oven mitts to remove the hot cookie sheet from the oven. You will see melted Parmesan cheese on top of the tomato slices. Use two forks to scoop up the cod and tomato slices, and place them on a plate. Enjoy cooking this baked cod recipe!