Cod with lemon & parsley crust & summer greens
Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger
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
- 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.
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, sugar 5g, salt 0.66 g
Recipe from Good Food magazine, June 2007.
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http://www.bbcgoodfood.com/recipes/4418/
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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
Preparation and cooking times
Prep 10 mins
Cook 12 mins
Low-fat, Super healthy
Good source of vitamin C & folic acid
New way with cod
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, sugar 5g, salt 0.66 g
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02 November 2012
Maria Andreou commented on this recipe
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