Parsley and lemon crusted cod recipe

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  • Healthy
serves: 2
Skill: easy
Prep: 5 min
Cooking: 15 min

Nutrition per portion

RDA
Calories 142 kCal 7%
Fat 2g 3%
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  • 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.

    Top tip for making Parsley and lemon crusted cod

    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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