Lemon-Herb Cod with Roasted Asparagus and Smashed Potatoes
We developed this recipe specifically to get our daughter excited about fish, and honestly, it works on adults too. Cod is mild, flaky, and takes well to a bright lemon-caper-herb sauce that keeps things interesting without overwhelming anyone. The smashed potatoes are the move here: you boil baby potatoes until tender, smash them flat on a sheet pan, and roast until they're crispy on the outside and creamy inside. They're the kind of thing you'll start making for everything. The asparagus rounds it out with some green and practically cooks itself. If we can raise our kids on this, and we intend to — they won't even know how healthy they're eating.
- PRO
- GF
- KID
Estimated macros per serving
Calories ~400 · Protein ~35g · Carbs ~35g · Fat ~14g
Ingredients
For the smashed potatoes:
- 1½ pounds baby yellow potatoes (Yukon Gold or similar)
- 2 tablespoons extra-virgin olive oil
- Salt and freshly ground black pepper
For the cod and asparagus:
- 4 cod fillets (5–6 ounces each), about 1 inch thick
- 1 bunch asparagus, woody ends snapped off (use medium-to-thick spears; if using thin spears, add them to the pan during the last 8 minutes of cooking)
- 2 tablespoons unsalted butter, melted
- 2 tablespoons capers, drained
- 3 cloves garlic, minced
- Zest and juice of 1 large lemon
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh dill, finely chopped (or 1 teaspoon dried)
- Salt and freshly ground black pepper
Method
- Place the baby potatoes in a large pot of salted water. Bring to a boil and cook until fork-tender, about 15 minutes. Drain.
- While the potatoes boil, preheat your oven to 425°F (220°C). Drizzle the sheet pan generously with olive oil — do not use parchment for the potatoes, direct contact with the oiled pan is what creates the crispy underside.
- Spread the boiled potatoes on the oiled sheet pan. Using the bottom of a mug or measuring cup, press down on each potato to flatten it to about ½ inch thick. Drizzle with olive oil and season generously with salt and pepper.
- Roast the potatoes for 25–30 minutes, until the edges are golden and crisp and the bottoms are deeply browned.
- While the potatoes roast, make the sauce: briefly heat the melted butter in a small saucepan over medium-low heat, add the minced garlic, and cook for 30 seconds until fragrant. Remove from heat and stir in the capers, lemon zest, lemon juice, parsley, and dill.
- Pull the sheet pan out. Nestle the cod fillets and asparagus among the potatoes. Season the fish and asparagus with salt and pepper. Spoon the lemon-herb-caper sauce evenly over the cod fillets.
- Return to the oven and roast for 12–14 minutes, until the cod is opaque and flakes easily with a fork and an instant-read thermometer inserted into the thickest part registers 145°F (63°C), the asparagus is tender with slightly charred tips, and the potatoes are deeply golden on the bottom.
- Serve everything straight from the pan, making sure everyone gets potatoes, fish, and asparagus.
Variations & Notes
- Vegan Swap: Replace the cod with thick slices of extra-firm tofu or cauliflower steaks (cut from the center of a large head). Swap the butter for olive oil. Roast the tofu/cauliflower for 15–18 minutes with the lemon-caper sauce.
- Paleo-Friendly Adjustment: Use sweet potatoes in place of the baby potatoes and swap the butter for ghee.
- Extra Hungry: Double the potatoes: they are the most craveable part of this meal, and extras make excellent lunch leftovers.
- Substitutions: Halibut, haddock, or sea bass all work in place of cod. Green beans can sub for asparagus. Olives can replace capers if you prefer.
- Storage: Eat the fish fresh: it doesn't reheat well. Leftover potatoes and asparagus keep for 3 days and are great cold in a salad or reheated on a sheet pan.