Cod with lemon & parsley crust & summer greens

Cod with lemon & parsley crust & summer greens

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(20 ratings)

Prep: 10 mins Cook: 12 mins

Easy

Serves 2
Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger

Nutrition and extra info

  • Easily doubled / halved
  • Healthy

Nutrition: per serving

  • kcal317
  • fat9g
  • saturates2g
  • carbs21g
  • sugars5g
  • fibre5g
  • protein40g
  • salt0.66g
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Ingredients

  • 1 thick slice stale bread, crusts removed
  • large bunch parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • zest and juice from 1 lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 cod fillets, about 175g/6oz each

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 260g pack prepared veg, such as pea & runner beans or a pea, leek & spinach medley

    Peas

    p-ees

    A type of legume, peas grow inside long, plump pods. As is the case with all types of legume,…

  • 1 tsp wholegrain mustard

Method

  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.

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Comments (20)

Jsa's picture

Just had this meal it was lovely put didn't use oil used fry light as it keeps the fat down also had steamed carrots mangetout baby corn really tasty will be making it again loved it Thankyou another great recipe ..Julie Sanderson

mariaandreou's picture

Easy very fast and very delicious!!!
I have added only salt & peper on the fish;)

shedley's picture
3

I followed the recipe for the fish and had it with broccoli, green beans and peas. It was ok, more interesting than having the fish on its own but I still found it rather bland. Think adding garlic would improve it

crazymothercooker's picture
5

Very simple and delicious fresh taste.

thereplicant07's picture

Had the cod with spinach, leek and peas. I just left out a slice of bread overnight which made it hard enough to break into crumbs with a cheese grater :-D Anyway, it was fantastic with the crushed potatoes that had been flavoured with a hint of mustard.

emilia_wieczorek's picture
5

Exellent fish recipe! inbsted of lemon I used lime. It was beautifully moist and fluffy. Will do it again and again;)

eleanormayo's picture
4

This was really easy and tasty, but made far too many crumbs for the topping. I steamed peas, green beans and spinach to serve and follows the suggestion for the potato side dish - yummy!

mazzizapsycho's picture
4

I thought this was nice and very quick and easy to make. I agree with Terri and may try with some philli next time.

mrsyorkie18's picture
4

We really enjoyed this. The lemon flavour really shines through. I completely forgot to use stale bread or to toast it so it wasn't too crispy but delicious nonetheless.

klloyd9825's picture
4

The lemon crust made a simple cod that little bit more interesting, great for making after work as dead easy!

buona_forchetta's picture
4

Used double the amount of breadcrumbs and was gorgeous

xmorpheus's picture
4

Modifications:
1. Didn't have any stale bread so just toasted a normal slice of bread - worked fine
2. Used the frylight olive oil spray instead of a tblsp of olive oil - again, worked fine
3. Used Tilapia fillets instead of cod - cooking time was slightly longer than listed - 20 mins - probably a mixture of different fish and less oil. Would definitely do again, but with these modifications, would cook the fish for 10 mins first and then add the crumb top as the crumbs did wind up a little burned as a result of the extra cooking time.

I think I would possibly tart this up with a thin layer of garlic and herb LF philly but it's a nice simple and light recipe and worked very well.

angelafield's picture
2

Maybe it was me, but I found that the breadcrumbs didn't really crisp up.

deademofairy's picture
4

Really nice and amazingly quick. Perfect meal for sitting outside in summer!

sinny12lyns's picture
5

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

snowdrop2101's picture
4

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

nuffinbuttrouble's picture

Sorry, above should read grapeseed not rapeseed x

nuffinbuttrouble's picture

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

newcook's picture

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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