Cod with Lemon, Herb and Garlic Crust Recipe

Looking for an easy Cod with Lemon, Herb and garlic crust recipe? Learn how to make Cod with Lemon, Herb and garlic crust using healthy ingredients.


Submitted by claire_jane

Makes 2 servings



Cod with Lemon, Herb and Garlic Crust

Recipe Ingredients for Cod with Lemon, Herb and garlic crust

50 grams 100% Whole Wheat Bread
1 fruit without seeds Lemons
2 tbsp Parsley
2 clove Garlic
250 grams Cod Fillets
1 Teaspoon Whole Grain Mustard
5 grams Extra Virgin Olive Oil
1 large Squash, Summer, Zucchini, Includes Skin
2 Medium Tomatoes
2 dash Pepper, Black
300 grams Cannellini Beans

Recipe Directions for Cod with Lemon, Herb and garlic crust

  1. 1. Preheat the oven to 200C/gas 6. Put the bread (without crusts) in a food processor or blender and turn into breadcrumbs. Finely grate the lemon zest and squeeze the juice. Add the lemon zest, chopped parsley and crushed garlic to the breadcrums, season with pepper and whizz together. No extra salt is needed.

  2. 2. Place the fish in a lightly oiled, shallow ovenproof dish. Spread the mustard evenly over the top then sprinkly with half the lemon juice. Spoon the crumb mixture over the fish and press down lightly so that it stays in place. Drizzle with the olive oil.

  3. 3. Arrange the courgettes (zucchini) thickly sliced diagonally, and tomatoes halved around the fish, grind ove some pepper then put the dish in the oven. Bake for 20-25 minutes, until the fish will flake easily and the topping is crisp and golden.

  4. 4. Just before the fish i cooked, tip the cannellini beans (with their canning liquid) into a small saucepan and heat gently. When heated through, drain and toss with the remaining lemon juice, chopped parsley and pepper to season. Serve with the fish and vegetables.

Categories

Main Dish

Nutrition Facts
Serving Size 612.9g
Amount Per Serving
Calories
332
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
61mg
20%
Sodium
584mg
24%
Potassium
536mg
15%
Total Carbohydrates
42.1g
14%
Dietary Fiber
12.3g
49%
Sugars
4.8g
Protein
35.1g
Vitamin A 13% Vitamin C 125%
Calcium 14% Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
86% confidence
B
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • Very high in vitamin C
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