Parsley and lemon crusted cod recipe

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(49 ratings)

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.

  • healthy
  • healthy
Serves2
SkillEasy
Preparation Time5 mins
Cooking Time15 mins
Nutrition Per PortionRDA
Calories142 Kcal7%
Fat2 g3%

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

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Method

  1. 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.
  2. 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.
  3. 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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