Cajun Baked Cod with Asparagus and Cherry Tomatoes
Tender cod fillets with Cajun spices, cooked together with juicy cherry tomatoes and crisp asparagus. Slimming friendly, fresh and flavourful!
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NutritionPer Serving
- Calories177
- Carbs6.4g
- Protein30g
- Fat2.1g
- Saturates0.5g
- Sugars5.2g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Fish is ideal when you’re looking to eat a little healthier, so you’re going to love this Cajun Baked Cod with Asparagus and Cherry Tomatoes!
Although it’s low in calories, cod is high in protein, which makes it really filling – not to mention delicious! For this recipe, we’ve used some Cajun spice mix to add extra flavours, creating a fresh, juicy taste with the perfect kick of heat!
A Cajun spice mix is usually a blend of paprika, cayenne, garlic, pepper and oregano. This tasty seasoning originally comes from Louisiana, where the food is known for being bursting with flavour! Rather than having to buy and blend all the spices individually, Cajun spice mixes are easy to find in your local supermarket.
Our Cajun Baked Cod with Asparagus and Cherry Tomatoes is a great summer lunch or dinner, but you could easily serve it with a jacket potato to warm you up in colder months!
What diets is this Cajun Baked Cod with Asparagus and Cherry Tomatoes suitable for?
Cajun Baked Cod with Asparagus and Cherry Tomatoes can be enjoyed on gluten free and dairy free diets.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Cajun Baked Cod with Asparagus and Cherry Tomatoes?
Nope! This recipe is so easy! Everything you need can be found in your local supermarket.
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‘So light and tasty. Perfect summer supper.’
How many calories are in this Cajun Baked Cod with Asparagus and Cherry Tomatoes?
There are 177 calories per portion in this Cajun Baked Cod with Asparagus and Cherry Tomatoes recipe, which means it falls into our Everyday Light recipe category. If you’re counting calories or following one of the popular diet plans like Weight Watchers, this recipe fits in perfectly!
NHS guidelines suggest men should aim for 2,500 calories per day to maintain a healthy body weight, and women require around 2000 calories. Each person has different calorie requirements depending on their goal, so you may want to adjust your daily calorie intake according to your own personal goal.
Step 1
Preheat oven to 200°C.
Step 2
In a mixing bowl, add the Cajun spice mix, lemon juice and garlic and mix well.
Step 3
Flatten out a sheet of foil and place the asparagus, cherry tomatoes and spring onion in the middle of the sheet. Season with salt and black pepper.
Step 4
Spread the Cajun spice mix evenly over each of the cod fillets.
Step 5
Place the cod fillets on top of the vegetables. Add 1 tbsp of water and top with the other piece of tin foil. Roll each of the sides up around the vegetables and cod to make a parcel.
Step 6
Put the parcel onto a baking tray, place into the oven and cook for 15-20 minutes until the fish is cooked.
Step 7
Serve with the lemon wedges and accompaniment of your choice.
What could I serve with this Cajun Baked Cod with Asparagus and Cherry Tomatoes?
This recipe pairs well with a jacket potato for a really filling dinner, or serve it with salad for a light lunch. Why not try one of the following:
How do you know when Cajun Baked Cod with Asparagus and Cherry Tomatoes is cooked?
You need to bake this recipe in the oven until your cod is cooked through, which should take 15-20 minutes. You’ll know the fish is cooked when it’s flaky and not pink in the middle.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Cajun Baked Cod with Asparagus and Cherry Tomatoes in the fridge?
It’s best to eat this recipe within 4 hours once you’ve served it.
If you have any leftovers, then make sure that you allow them to cool completely before popping them in a container with a lid and refrigerating. Leftovers of this Cajun Baked Cod with Asparagus and Cherry Tomatoes can be kept in the fridge for 2 days.
Can I freeze Cajun Baked Cod with Asparagus and Cherry Tomatoes?
This recipe CAN be frozen, but please do remember to do the following:
- Make sure that you freeze it as soon as it is cold enough.
- Choose a container or a bag that is suitable for freezing.
- Label your dish with the name of the recipe and the date that you froze it on.
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Cajun Baked Cod with Asparagus and Cherry Tomatoes
Tender cod fillets with Cajun spices, cooked together with juicy cherry tomatoes and crisp asparagus. Slimming friendly, fresh and flavourful!
-
Prep Time
5 MINS
-
Cook Time
20 MINS
- KCals 177
- Carbs 6.4G
Instructions
- Pre-heat oven to 200°C
- In a mixing bowl, add the Cajun spice mix, lemon juice and garlic and mix well.
- Flatten out a sheet of foil and place the asparagus, cherry tomatoes and spring onion in the middle of the sheet. Season with salt and black pepper.
- Spread the Cajun spice mix evenly over each of the cod fillets.
- Place the cod fillets on top of the vegetables. Add 1 tbsp of water and top with the other piece of tin foil. Roll each of the sides up around the vegetables and cod to make a parcel.
- Put the parcel onto a baking tray, place into the oven and cook for 15-20 minutes until the fish is cooked.
- Serve with the lemon wedges and accompaniment of your choice.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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8 comments
See what others have to say
Tracy O'CTuesday 15th August 2023
Can I use other white fish such as hake for this recipe?
SharonWednesday 18th October 2023
Hi Tracy, yes, you could use other firm white fish such as hake or haddock. Enjoy the recipe!
Tracy O'ConnorMonday 14th August 2023
Can I use hake instead of cod?
Cheryl LloydFriday 9th February 2024
We haven’t tried this recipe using hake but don’t see any reason why it shouldn’t work 😊
ShirleyFriday 9th July 2021
When frozen what’s the best way of reheating it after it’s been defrosted
Thank you
SharonFriday 9th July 2021
Hi Shirley, after defrosting, we would suggest reheating in the microwave. This method of cooking will keep the fish and vegetables moist. Cover loosely and reheat for approximately 2- 3 minutes or until piping hot. This is a guide only and will depend on the power of your microwave and the amount of food you’re reheating. Thanks for your question and hope you enjoy the recipe.
TracyMonday 5th July 2021
Can you use frozen cod?
LisaThursday 8th July 2021
Hi Tracy
You will need to defrost the fish first as cooking it from frozen will release more liquid and you might find your parcel watery when you open it. Hope you enjoy!
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