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Cod with lemon & parsley crust & summer greens

Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger

  • Prep: 10 mins
    Cook: 12 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 317
  • Carbohydrates 21
  • Saturated Fat 2
  • Sugar 5
  • Protein 40
  • Fat 9
  • Fibre 5
  • Salt 0.66

Nutrition per serving

  • Calories 317
  • Carbohydrates 21
  • Saturated Fat 2
  • Sugar 5
  • Protein 40
  • Fat 9
  • Fibre 5
  • Salt 0.66

Ingredients

  • 1 thick slice stale bread, crusts removed
  • large bunch parsley
  • zest and juice from 1 lemon
  • 1 tbsp olive oil
  • 2 cod fillets, about 175g/6oz each
  • 260g pack prepared veg, such as peas & runner beans or a pea, leek & spinach medley
  • 1 tsp wholegrain mustard

Tip

Want a side dish?
For a potato side dish, steam new potatoes in their skins until tender. Drain, crush with a fork, then mix with 1 heaped tsp wholegrain mustard, a drizzle of olive oil and some seasoning.

Method

  1. Heat oven to 190C/fan 170C/gas 5. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.

  2. Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice. Serve alongside the fish.

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