Baked Cod in Garlic Butter with Asparagus & Spinach

This simple baked cod is light, high in protein, and despite the butter, relatively low in calories. The garlic butter keeps it satisfying, while asparagus and spinach add fibre and minerals to support bone and heart health.

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 2

Ingredients:

• 2 cod fillets

• 1 tbsp butter, melted

• 1 tbsp olive oil

• 2 garlic cloves, minced

• 1/2 tsp of dried dill or small bunch of fresh dill

• 1/2 tsp of smoked paprika

• 1 bunch asparagus, trimmed

• 2 large handfuls spinach

• ½ lemon

• Pinch of salt

  
  

Instructions:

1. Preheat the oven to 180°C (fan 160°C).

2. Pat the cod fillets dry and place in a baking dish.

3. In a bowl, mix the melted butter, olive oil, paprika, dill, salt and garlic and melt gently.

4. Spoon the garlic butter mixture over the cod ensuring they are well coated.

5. Slice the lemon and place on top of the cod.

6. Bake for 12–15 minutes, until the fish is cooked through and flakes easily.

7. Meanwhile, steam the asparagus 3–4 minutes, and add the spinach for the last 30 seconds (don't overcook the spinach as it will taste bitter).

8. Serve the cod with the asparagus and spinach, spooning any remaining garlic butter over the top.

Nutrition (per serving – approx)

• Protein: ~30g

• Calories: ~300 kcal

• Carbohydrates: Low

• Healthy fats: Moderate

• Fibre: Moderate

(Values are approximate and will vary depending on ingredients used.)

Why This Works (60Fit Approach)

This is a simple, balanced meal that delivers lean protein alongside nourishing whole foods to support strength and overall wellbeing.

It supports a more balanced way of eating by:

• Providing high-quality protein to support muscle maintenance and recovery

• Including healthy fats to support satiety and heart health

• Adding fibre from vegetables to support digestion and fullness

  
  

It’s the kind of meal that feels light yet satisfying, it is easy to cook and ideal for everyday eating.

60Fit Tip

Cod cooks quickly, so keep an eye on it as overcooking can make it dry. When done properly, it should flake easily and stay moist. If you’re eating this on a more active day, pair it with baby new potatoes or a slice of wholemeal sourdough to make it more sustaining. And remember: fat isn’t the enemy, it’s part of the nourishment.