Lemon Herb Cod with Roasted Asparagus
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Nutritional Highlights
- High in protein
- Low in carbohydrates
- Packed with omega-3 fatty acids and antioxidants
- Suitable for a diabetic-friendly diet
Enjoy this simple yet flavorful dish that's perfect for a healthy and balanced meal!
Lemon Herb Cod with Roasted Asparagus
Rated 5.0 stars by 1 users
Category
Diabetes friendly recipe
Author:
Anthony
Servings
4
Prep Time
10 minutes
Cook Time
20 minutes
Health Benefits for Diabetics
This Lemon Herb Cod with Roasted Asparagus offers multiple health benefits, especially for individuals managing diabetes:
Low Carbohydrates
With just 2.3g of carbs per serving, this dish helps maintain stable blood sugar levels, making it an excellent choice for blood glucose control.
High in Lean Protein
Cod is a lean source of high-quality protein, which supports muscle maintenance and helps you feel full without spiking blood sugar.
Rich in Fiber
Asparagus contains dietary fiber, which slows glucose absorption, promotes digestive health, and aids in maintaining steady energy levels.
Heart-Healthy Fats
Olive oil provides monounsaturated fats that improve insulin sensitivity and support cardiovascular health, reducing the risk of complications often associated with diabetes.
Packed with Antioxidants
Fresh herbs (parsley and dill) and asparagus are loaded with antioxidants that combat inflammation and support overall metabolic health.
Low Glycemic Index
This dish primarily includes low-GI ingredients, helping to minimize blood sugar spikes after meals.
This meal is balanced, nutrient-dense, and perfect for managing blood sugar while supporting overall health.
Ingredients
- 4 cod fillets
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
- Zest and juice of 1 lemon
Ingredients
Directions
Instructions
Preheat the oven
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Prepare the asparagus
- Place the trimmed asparagus on one side of the baking sheet. Drizzle 1 tablespoon of olive oil over the asparagus, then season with salt and pepper. Toss gently to coat evenly.
Prepare the cod fillets
- Pat the cod fillets dry with a paper towel and place them on the other side of the baking sheet. Brush the fillets with the remaining 1 tablespoon of olive oil. Sprinkle with salt, pepper, and the lemon zest.
Bake
- Place the baking sheet in the oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork. The asparagus should be tender and slightly caramelized.
Prepare the herb topping
- While the cod and asparagus are baking, mix the parsley, dill, and lemon juice in a small bowl.
Finish the dish
- Once the cod and asparagus are done, remove them from the oven. Spoon the herb mixture over the cod fillets.
Serve
- Plate the cod alongside the roasted asparagus. Garnish with additional fresh herbs or a wedge of lemon, if desired.
Recipe Note
Here are some excellent vegetable options to pair with the fish in your recipe. They’re low-carb, nutrient-dense, and diabetic-friendly:
Vegetable Options
Broccoli: Rich in fiber, vitamin C, and antioxidants. Roast or steam with olive oil and a sprinkle of garlic for extra flavor.
Zucchini: Low in carbs and high in hydration. Slice into rounds or spears and roast or sauté as a side.
Green Beans: Provides fiber and a satisfying crunch. Steam or roast with a touch of lemon juice and slivered almonds.
Cauliflower: A versatile, low-carb option. Serve as roasted florets, mashed, or as a cauliflower rice base.
Spinach: Packed with iron, folate, and magnesium. Sauté in olive oil with a touch of garlic or lemon.
Brussels Sprouts: High in fiber and antioxidants. Roast with olive oil and season with herbs like thyme or rosemary.
Bell Peppers: Low in carbs and full of vitamin C. Roast or sauté for a sweet, flavorful side.
Cherry Tomatoes: Adds natural sweetness and acidity. Roast with a drizzle of olive oil and a pinch of salt.
Cabbage: Very low-carb and versatile. Sauté with olive oil or roast as wedges for a caramelized flavor.
Eggplant: A hearty, low-carb option. Roast or grill slices for a smoky, rich flavor.
Combination Ideas
Mediterranean Mix: Zucchini, cherry tomatoes, and bell peppers.
Roasted Blend: Broccoli, cauliflower, and Brussels sprouts.
Sautéed Greens: Spinach and green beans.
All these options complement the flavors of the lemon herb cod beautifully while staying diabetes-friendly!
Nutritional Highlights (Per Serving):
High in protein,Low in carbohydrates,Packed with omega-3 fatty acids and antioxidants,Suitable for a diabetic-friendly diet
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- Carbs
- 2.3 grams