Parsley and lemon crusted cod
Skill level: Easy peasy
Avoid the fish and chip shop with this healthy alternative. Serve with cheat's chips (see cook's tip) and plenty of plump petit pois. White fish is a very low fat form of protein and is delicious served with this crunchy topping.
- 2 Cod fillets
- 2 tbsp chopped parsley
- Grated zest of 1 lemon
- 25g (1oz) wholemeal breadcrumbs
- 2–3 bursts olive oil spray
For cheat's chips; cook two small baking potatoes in the microwave, on high, for 5 minutes. Cut into chunky chips, place on a baking tray and spray with oil. Bake in the oven alongside the fish.
- Preheat the oven to 200°C/400°F/Gas 6. Place the cod fillets, skin-side down, on a sheet of baking parchment on a baking tray.
- Mix the parsley and lemon zest into the breadcrumbs and season to taste. Press the mixture on top of the cod. Spray the topping with the olive oil spray.
- Roast the fish towards the top of the oven for 15–20 minutes, or until the topping is a light golden colour, and the fish feels tender when pierced with a thin knife. Serve immediately, accompanied with chips and peas.
Nutritional information per portion
- Calories 142(kcal)
- Fat 2.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.