Cod Loin with an Italian Crumb Topping – 286 calories

img_0544This recipe was really easy. The mayonnaise on top of the fish fillet sounds rather weird, but… bear with it – it works (and it also helps to keep the crumb topping in place)

Cod Loin with an Italian Crumb Topping

Preparation Time: 5 mins

Cooking Time: 18 mins

Serves: 2

Calories per serving: 285.9


Cod, Loins – 255g

Breadcrumbs, Panko – 15g

Corn Meal, Fine – 10g

Dried Mixed Herbs – ½ Tsp/2.5g

Pepper, Black, Freshly Ground – 2 Pinches/0.4g

Butter, Salted, Average – 18g

Mayonnaise – 1 Tbsp/15ml

Parmesan Cheese – 1 Tbsp/10g


Preheat oven to 200 degrees C.

Finely grate the Parmesan cheese.

In a small shallow bowl, stir together the panko bread crumbs, grated cheese, cornmeal, oil, herbs and pepper; set aside.

Cut the loin into 2 equal sized pieces. Place the cod onto baking parchment on a baking tray. Spread the mayonnaise equally over the two loins, spreading until the top (exposed) side of the fish is evenly covered.

Melt the butter for 30 seconds in a microwave and add to the crumb mixture. Stir through until thoroughly mixed. Spoon the crumb mixture evenly on top of the fish, pushing down with the back of a spoon. The mayonnaise should facilitate this. Ensure that the fish is covered with the crumb mixture.

Bake in the oven for 14 to 18 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Nutrition Data Per Serving

Calories (kcal) 285.9

Protein (g) 26.7

Sugars (g) 0.4

Fat (g) 15.7

Carbohydrate (g) 10.0

Fibre (g) 0.5

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