Cod with lemon & parsley crust & summer greens

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Good Food

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1. Heat oven to 190C/fan 170C/gas 5. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.
2. Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice. Serve alongside the fish.

Want a side dish?

For a potato side dish, steam new potatoes in their skins until tender. Drain, crush with a fork, then mix with 1 heaped tsp wholegrain mustard, a drizzle of olive oil and some seasoning.

Per serving

317 kcalories, protein 40g, carbohydrate 21g, fat 9 g, saturated fat 2g, fibre 5g, salt 0.66 g

Latest comments and suggestions

• Tina W

  09 November 2007

  Tina W commented on this recipe

  I am a member of Slimming World and wonder if a spray of Frylight olive oil could replace actual olive oil, therefore saving me 6 syns. Also could I use stale wholemeal bread instead of white?

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• Louise

  18 December 2007

  Louise commented on this recipe

  Dear Tina W, i'm a nutritionist so white bread is rarely in our house. i did this recipe with wholemeal bread and it worked very well. Have you tried rapeseed oil instead of olive, much better for health and cholesterol levels (quite pricey but you're probably using oil sparingly so it would last a while) Louise x

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• Louise

  18 December 2007

  Louise commented on this recipe

  Sorry, above should read grapeseed not rapeseed x

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• marylou

  26 February 2008

  marylou rated and commented on this recipe

  

  Fabulous idea. The topping adds a little bit of interest to the fish. Really quick and easy method.

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• Nead

  12 December 2008

  Nead rated and commented on this recipe

  

  extremely yummy..lovely with a hint of garlic also..

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Ingredients

• 1 thick slice stale bread , crusts removed
• large bunch parsley
• zest and juice from 1 lemon
• 1 tbsp olive oil
• 2 cod fillets, about 175g/6oz each
• 260g pack prepared veg, such as peas & runner beans or a pea, leek & spinach medley
• 1 tsp wholegrain mustard

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Difficulty and servings

Serves 2

Easily doubled

Preperation and cooking times

Prep 10 mins

Cook 12 mins

Low-fat, Super healthy

Good source of vitamin C & folic acid

Ingredients

• 1 thick slice stale bread , crusts removed
• large bunch parsley
• zest and juice from 1 lemon
• 1 tbsp olive oil
• 2 cod fillets, about 175g/6oz each
• 260g pack prepared veg, such as peas & runner beans or a pea, leek & spinach medley
• 1 tsp wholegrain mustard

Per serving

317 kcalories, protein 40g, carbohydrate 21g, fat 9 g, saturated fat 2g, fibre 5g, salt 0.66 g

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