Name: Baked cod with a herby lemon crust
Prep time: 10 min
Cook time: 14 min
Total time: 24 min
Yield: 2
Ingredients: 40g (1 1/2oz) lightly toasted fresh wholemeal breadcrumbs; 1 small clove garlic crushed; 1 tsp finely grated lemon zest; 1 tsp dried Italian herb seasoning (with no added salt); 2 tsp squeezed lemon juice; 2 tsp olive oil; Freshly ground black pepper; 2 x 150g (5 1/2oz) skinless thick (loin) cod fillets (sustainably caught)

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 14 minutes

Preheat oven to 220ºC/fan 200ºC/gas mark 7. Lightly grease a shallow ovenproof dish and set aside. In a bowl, combine wholemeal breadcrumbs, garlic, lemon zest, herbs, lemon juice, olive oil and black pepper to taste; mix well.
Place fish fillets in prepared ovenproof dish. Carefully press breadcrumb mixture over top of each piece of fish, dividing it evenly. Bake in oven for 12-15
minutes (cooking time will depend on thickness of fish) or until topping is golden and crispy and fish is cooked through and opaque.
Serve with steamed green beans, broccoli, grilled tomatoes and some boiled new potatoes.

Energy 840kJ 199kcal 10%

Carbs 9.7g -

Fibre 2.2g 7%

Fat 4.5g Low 6%

Saturates 0.8g Low 4%

Sugar 0.5g Low 1%

Salt 0.58g Low 10%

% = an adult's reference intake

Tried this at home?

Have you given this recipe a go? Send us an email with your feedback, tips, and photos for a chance to be featured in the next issue of Heart Matters Magazine.

Ingredients

40g (1 1/2oz) lightly toasted fresh wholemeal breadcrumbs

1 small clove garlic, crushed

1 tsp finely grated lemon zest

1 tsp dried Italian herb seasoning (with no added salt)

2 tsp squeezed lemon juice

2 tsp olive oil

Freshly ground black pepper

2 x 150g (5 1/2oz) skinless thick (loin) cod fillets (sustainably caught)

Related Recipes

See more recipes

Chicken and pepper pitta pizzas

Picnic pittas create the perfect base for these tasty summer pizzas, ideal served hot for a tempting lunch or supper with friends.

Try this recipe

Brown stew chicken

This satisfying West Indian dish is a great winter warmer. Serve with some slow roasted potatoes and saut?ed vegetables for a delicious family meal.

Try this recipe

Mutter paneer (made with tofu)

A popular South Indian dish that can be made with tofu instead of traditional paneer cheese which is high in saturated fat.

Try this recipe

See more recipes

Baked cod with a herby lemon crust

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Chicken and pepper pitta pizzas

Brown stew chicken

Mutter paneer (made with tofu)

Share this page