Mediterranean Diet Simple Baked Asparagus
Elevate your vegetable side dish game with this Mediterranean Diet Simple Baked Asparagus recipe, a quick and flavorful option perfect for weeknight dinners or elegant gatherings. Featuring tender, roasted asparagus spears enhanced with extra-virgin olive oil, fragrant garlic, zesty lemon, and a sprinkle of freshly chopped parsley, this recipe brings vibrant Mediterranean flavors to your table in just 22 minutes. The optional addition of grated Parmesan cheese adds a hint of indulgence, while sea salt and black pepper provide the perfect seasoning balance. With its nutrient-packed ingredients and simple preparation, this healthy baked asparagus dish pairs beautifully with grilled meats, roasted fish, or quinoa salads, making it an ideal choice for a wholesome, versatile meal.
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Recipe Information
Ingredients
- 1 pound Fresh asparagus spears
- 2 tablespoons Extra-virgin olive oil
- 2 Garlic cloves, minced
- 1 Lemon
- 0.5 teaspoon Sea salt
- 0.25 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Grated Parmesan cheese (optional)
Instructions
Preheat your oven to 400°F (200°C).
Rinse the asparagus under cold water and trim the tough ends. You can do this easily by holding each end of the asparagus and bending it slightly; it will naturally break at the right point.
Place the prepared asparagus spears on a baking sheet in a single layer.
Drizzle the olive oil over the asparagus, and then sprinkle the minced garlic, sea salt, and black pepper evenly over the top.
Zest the lemon and add the zest over the asparagus. Then, cut the lemon in half and squeeze the juice of one half over the asparagus. Reserve the other half for additional seasoning if needed after baking.
Gently toss the asparagus with your hands to coat each spear evenly with the oil and seasonings.
Place the baking sheet in the preheated oven and bake for 10-12 minutes, or until the asparagus is tender-crisp. Thicker spears may take a little longer to cook.
Once done, remove the baking sheet from the oven and transfer the asparagus to a serving platter.
Optionally, sprinkle with grated Parmesan cheese while the asparagus is still hot, allowing it to melt slightly.
Garnish with freshly chopped parsley and serve warm. Use the reserved lemon half to add extra lemon juice for additional brightness if desired.
Nutrition Facts
Calories |
402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1332 mg | 58% | |
| Total Carbohydrate | 26.3 g | 10% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 8.0 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 264 mg | 20% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1108 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
