Garlic Herb Baked Cod with Asparagus and Cucumber Salad
This Garlic Herb Baked Cod with Asparagus and Cucumber Salad is designed to act as a gentle, natural complement to a heart-healthy, lower-sodium lifestyle — which makes it a perfect pairing with this week’s Pharma Corner on HCTZ. It’s completely salt-free, loaded with blood-vessel-supporting potassium, and built around foods recognized for supporting healthy fluid balance.
Why This Recipe Supports Healthy Fluid Balance & Blood Pressure
- Asparagus & cucumbers — contain specific compounds and high water content that support the kidneys in flushing fluid, which may help with mild swelling
- Garlic — contains active allicin, which may help relax blood vessels and support healthy blood pressure
- Zero added sodium — eliminates the primary dietary trigger for water retention
- Potassium powerhouses — cod, asparagus, and citrus provide the potassium needed to help balance sodium levels in your cells
Ingredients (Makes 2 Servings)
- Cod fillets — two 6-ounce wild-caught fillets (high-protein, low-sodium, solid potassium)
- Asparagus — 1 large bunch, ends trimmed
- Cucumber — 1 large English cucumber, thinly sliced
- Lemon & lime — 1 of each, zested and juiced
- Olive oil — 2 tablespoons, divided
- Garlic — 3 cloves, minced
- Herbs & spices — 1 teaspoon dried dill, 1 teaspoon onion powder, ½ teaspoon black pepper (no salt)
Instructions
- Prep the oven. Preheat to 400°F (200°C) and line a large baking sheet with parchment paper.
- Season the fish and asparagus. Place the cod fillets on one side of the baking sheet and the trimmed asparagus on the other. In a small bowl, mix 1.5 tablespoons of olive oil with the minced garlic, onion powder, and black pepper. Brush evenly over both the fish and asparagus.
- Bake. Bake for 12 to 15 minutes, until the cod flakes easily with a fork and the asparagus is tender-crisp.
- Make the cucumber salad. While the fish bakes, toss the sliced cucumbers with the remaining ½ tablespoon of olive oil, fresh dill, and the juice of half a lemon and half a lime.
- Plate and garnish. Divide the baked cod and asparagus between two plates. Serve the cucumber salad on the side. Top the fish with the remaining citrus juice and zest right before eating.
Extra Tips That Support Healthy Circulation
Elevate your legs. Prop your feet up above your heart for 20 minutes after eating to help fluid drain back into circulation.
Drink more water. It sounds counterintuitive, but staying well hydrated signals your body that it doesn’t need to hold onto excess water.
If you’re managing blood pressure or fluid retention with medication like HCTZ, as we covered in this week’s Pharma Corner, meals like this one can be a great low-sodium, high-potassium complement to talk through with your doctor.
— Amy Nielsen
Lifestyle Advisors | Licensed in MN, CA, FL, TN, TX, CO, MO, WI, IA, SD, HI
This article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider regarding any health concerns, especially if you are managing high blood pressure, kidney disease, diabetes, or other conditions requiring dietary restrictions.
