Cheesy cod with green bean salad Recipe

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  • Low-fat

serves:

6

Cost:

not

Prep:

10 min

Cooking:

15 min

Nutrition per portion

RDA
Calories Array kCal 0%
Fat Arrayg 0%
  -  Saturates Arrayg 0%

A delicious healthy and filling dish and the cod really soaks up the creamy cheese sauce. And you can use any left over sauce on toast or chicken breasts.

Ingredients

  • For the cod dish:
  • 100ml semi-skimmed milk
  • 200g low-fat hard cheese, grated
  • 25g plain flour
  • 25g fresh breadcrumbs
  • 2tsp English mustard powder
  • 1tsp Worcestershire sauce
  • 1 garlic clove, peeled and crushed
  • Ground black pepper
  • 1 egg and 1 yolk
  • 6 skinless cod fillets, each weighing about 150g each
  • Olive oil spray oil
  • For the green bean salad:
  • 1tbsp olive oil
  • 250g French beans, trimmed and halved
  • 100g cherry tomatoes, roughly chopped
  • A handful basil sprigs
  • Boiled new potatoes to serve

Method

  • Preheat the oven to 200ÂșC/400F/gas 6.

  • Put the milk in a saucepan with the grated low-fat hard cheese and melt over a very gentle heat. When smooth stir in the flour, crumbs and mustard. Continue to cook, stirring, over a low heat until the mixture is smooth.

  • Add the Worcestershire sauce, crushed garlic and seasoning. Let it cool a little before blending or beating in the eggs. Cover until ready to use.

  • Place the cod fillets in a single layer in a shallow, heatproof serving dish and lightly spray fillets with olive oil spray oil and seasoning.

  • Cook uncovered for about 10 mins or until just cooked.

  • Remove the fish and beat any pan juices into the reserved cheese mixture. Divide the cheese mixture over each fish fillet and place under a hot grill for about 2-3 mins or until golden and bubbling.

  • Meanwhile, cook the beans in boiling water for 2-3 mins, drain and add the chopped tomatoes, basil and olive oil, season with black pepper.

  • Serve the fish on the bean salad and accompany with boiled new potatoes.

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