Cheesy cod with green bean salad recipe

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  • Low-fat
serves: 6
Cost: not
Prep: 10 min
Cooking: 15 min
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  • 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 200ºC/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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