Lemon Garlic Cod Traybake
Flaky cod baked over blistered cherry tomatoes and asparagus in a garlic, lemon and herb dressing. One tray, twenty-five minutes, barely any washing up, and a lean high-protein dinner that feels a lot fancier than the effort involved.
Method
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Heat the oven to 400F. Scatter the cherry tomatoes and asparagus over a large baking tray, drizzle with half the olive oil, season, and roast for 6 minutes to give them a head start.
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Meanwhile, pat the cod dry and mash the butter with the remaining olive oil, garlic, paprika, parsley, salt, and pepper into a rough paste.
💡 Tip: Bone-dry fish is the difference between roasted and steamed. Don't skip the paper towel. -
Pull out the tray, nestle the cod among the veg, and spread the garlic herb butter over each fillet. Tuck lemon slices on top and around.
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Return to the oven for 12 to 15 minutes until the cod is opaque and flakes easily. Spoon the garlicky pan juices over everything to serve.
Notes
Pat the cod really dry before it goes on the tray. Wet fish steams instead of roasting and won't take on any colour.
Give the tomatoes and asparagus a few minutes' head start in the oven so they're tender by the time the fish is done.
Cod loin holds together better than thin fillet. If you're using thin fillets, check it a couple of minutes early.
The fish is ready when it's turned opaque and flakes with gentle pressure from a fork, around 145F in the middle.
Nutrition Information
| Calories | 270kcal |
| Total Fat | 12g |
| Total Carbohydrates | 7g |
| Protein | 33g |
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Frequently Asked Questions
Can I use frozen cod?
Yes, but thaw it fully and pat it very dry first. Frozen fish holds a lot of water, and if it goes on wet it'll release liquid and stew the tray rather than roast it.
What else can I roast alongside?
Any quick-cooking veg works: green beans, courgette, bell peppers, or halved baby potatoes if you want to add carbs (give potatoes a longer head start).
What fish can I swap in?
Any firm white fish, haddock, tilapia, or halibut all behave the same way with the same timing. Thicker cuts like halibut may need a couple of extra minutes.
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