Cod with lemon & parsley crust & summer greens

Recipe uploaded by

Good Food

6 ratings

Recipe by Good Food

Subscribe to Good Food magazine - 3 issues for £3

Tested

Leave a comment or rate this recipe

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?

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• 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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Louise

  18 December 2007

  Louise commented on this recipe

  Sorry, above should read grapeseed not rapeseed x

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• 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.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Nead

  12 December 2008

  Nead rated and commented on this recipe

  

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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• *Stephanie*

  22 March 2009

  *Stephanie* rated and commented on this recipe

  

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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• flubbles1982

  23 March 2009

  flubbles1982 rated and commented on this recipe

  

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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Terri's

  02 April 2009

  Terri's rated and commented on this recipe

  

  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.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Lau

  01 November 2009

  Lau rated and commented on this recipe

  

  Used double the amount of breadcrumbs and was gorgeous

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:

http://www.bbcgoodfood.com/recipes/4418/

Your binder

• Register
• Sign in
• More info

Sign up or sign in to receive a £40 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.

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

Search Good Food

Keywords

Refine your recipe search

Search filter options

Search by cooking times Less than 10 minutes 10-30 minutes 35-60 minutes Over an hour Search by difficulty Easy Moderately easy For the keen cook Search by cuisine American British Cajun & Creole Caribbean French German Greek Indian Italian Mediterranean Mexican Moroccan Scottish Spanish Swiss Thai Vietnamese Search by course Warm starter Cold starter Main course Side dish Pudding Search by calorie range Less than 200 200-400 400-600 600-800 Over 800 Search by occasion Midweek meal Dinner party Family favourite Birthdays Christmas New Year Mother's Day Chinese New Year Easter Search by chef Good Food Team olive Angela Nilsen Annabel Karmel Anthony Worral Thompson Gary Rhodes Gordon Ramsay James Martin John Torode Ken Hom Lesley Waters Mary Cadogan Merrilees Parker Nick Nairn Orlando Murrin Ruth Watson Silvana Franco Thane Prince Tony Tobin Search by diet Vegetarian Vegan Gluten-free Dairy-free Nut-free Egg-free Low-fat Low in salt Suitable for diabetics Search by magazine BBC Good food olive Search by servings 1 2 4 6 8 For a crowd

Difficulty and servings

Serves 2

Easily doubled

Preparation 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

Your binder

Here are three other great reasons why to sign up:

• You get an online binder, where you can store all your favourite recipes and create menus.
• You can add your own recipes to this site for others to try; plus, rate and make comments on recipes, and share your views on our blog.
• You can sign up for our weekly newsletter (sent out on Wednesdays) - it's packed with recipes, special offers and competitions.

Recipes from the new TV channel and celebrity chefs. goodfoodchannel.co.uk