Parsley and lemon crusted cod Recipe

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  • Healthy

serves:

2

Skill:

easy

Cost:

not

Total Time:

00:00

Prep:

00:05

Cooking:

00:15

Nutrition per portion

RDA
Calories 142 kCal 7%
Fat 2g 3%

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.

Ingredients

  • 2 Cod fillets
  • 2 tbsp chopped parsley
  • Grated zest of 1 lemon
  • 25g (1oz) wholemeal breadcrumbs
  • 2–3 bursts olive oil spray

Method

  • 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.

More Recipe Ideas

Top Tip

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.

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