Herb crusted cod
Skill level: Easy peasy
Costs: Cheap as chips
Herb crusted cod is a good delicious and classic way to use up extra herbs and parmesan that are lurking in the fridge. This herb crusted cod is a fresh and healthy alternative to fish and chips on a Friday or to impress your guests at your next dinner party.
- 2tbsp basil
- 2tbsp parsley
- 2 slices bread
- 2tbsp grated Parmesan or Grana Padano
- 1tbsp grated lemon zest and 1tbsp of lemon juice
- 1 egg white
- 4 x 175g chunky cod fillets
- 1tbsp olive oil
- 350g frozen petits pois
- 70g bag mixed salad leaves
- 1tbsp low-calorie French dressing
- Lemon wedges, to serve (pips removed)
Make sure you take the fish out of the fridge at least 5 minutes before you start to cook it. Cooking it straight from the fridge will mean that some bits are overcooked whilst the centre still isn’t warm.
- Heat the oven to 200°C. Line a baking sheet with non-stick baking paper, use a bit of spray grease if you have it to keep the baking paper firmly in place on the baking sheet.
- Put the herbs into a food processor and whizz. Add the bread, blend into crumbs. Add the cheese, lemon zest, lemon juice, and egg white. Season well with salt and pepper and pulse to combine.
- Place the cod on the lined sheet and season with salt and pepper. Brush a little olive oil over then press ¼ of the mixture on to each fillet.
- Drizzle with a little olive oil and bake for 12 mins until fish is cooked through.
- Meanwhile, cook the peas in boiling salted water for a few mins. Drain and serve with the cod, mixed salad leaves, a drizzle of French dressing and lemon wedges on the side.
Nutritional information per portion
- Calories 316(kcal)
- Fat 8.0g
- Saturates 2.5g
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.