Cod with lemon & parsley crust & summer greens
Cooking time
Prep: 10 mins Cook: 12 minsSkill level
EasyServings
Serves 2Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger
Nutrition and extra info
Additional info
- Easily doubled / halved
- Healthy
Nutrition per serving
- kcalories
- 317
- protein
- 40g
- carbs
- 21g
- fat
- 9g
- saturates
- 2g
- fibre
- 5g
- sugar
- 5g
- salt
- 0.66g
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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Method
- 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.
- 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.
Recipe from Good Food magazine, June 2007
Comments, questions and tips
Comments
Whatever you do - don't use Tilapia! It is a 'trash' fish that is filled with the bad kind of Omegas -- Omega 6. Look it up:
http://www.associatedcontent.com/article/866321/tilapia_a_bad_fish_for_h...
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.
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
