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
WEIGHT CONVERTER
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.
Trusted, informative, and empathetic – GoodToKnow is the ultimate online destination for mums. Established in 2007, our 15-year-strong archive of content includes more than 18,000 articles, 1,500 how-to videos, and 7,000 recipes.
-
Herby chicken with Romesco sauce
Herby chicken flavoured simply with oregano with a rich Romesco sauce - which makes a great dip.
By Jessica Ransom Published
-
Tom Kerridge's crab mayo on griddled sourdough
Tom Kerridge's crab mayo on griddled sourdough is the perfect healthy recipe you can enjoy making and eating at home. It's so easy to make and looks impressive too.
By Tom Kerridge Published
-
Baked cod in breadcrumbs
This delicious Baked cod in breadcrumbs recipe is a great alternative to takeaway fish and chips - it's a low-calorie version which is much healthier
By Jessica Dady Published
-
Sweet potato and courgette fish cakes
These sweet potato and courgette fish cakes take 30 minutes to make and can be served with chips, salad, or steamed veg on the side...
By Rose Fooks Published
-
Chicken and spinach lasagne
This chicken and spinach lasagne is a great new take on the family favourite and it’s easy to prepare during the day to cook come dinner time...
By Jessica Ransom Published
-
Broccoli pasta with pancetta
This broccoli pasta with pancetta takes 30 minutes to cook making it a great speedy family dinner...
By Rose Fooks Published
-
Child psychologist unveils 'the grandparent code', a list of 12 grandparenting rules to keep family relationships strong and healthy
Some are common sense, others may be a little harder to follow...
By Charlie Elizabeth Culverhouse Published
-
Parenting researcher reveals how to talk to your kids about achievements in a healthy, non-toxic way
Celebrating your kids' achievements is always important, but there's other things to worry about too
By Charlie Elizabeth Culverhouse Published
-
"Wanting something and not having it is one of the hardest human experiences" - child psychotherapist Dr Becky shares why having tantrums is healthy
Sorry parents, it turns out tantrums are actually good for your kid's health. Expert Dr Becky Kennedy has explained why.
By Ellie Hutchings Published