Cod fillet with a lemon and parsley crust – 155 calories

IMG_2364Preparation Time: 5 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 155

Ingredients

Cod, Fillets, Skinless & Boneless -2 Fillets/250g

Olive Oil -5ml

Wholemeal Bread, Medium Sliced (400g loaf) -1 Slice/29g

Lemon zest -1 Tbsp/6g

Parsley, Dried-½ Tsp/0.5g

Garlic Pepper seasoning – pinch

Method

Heat oven to 200 degrees C.

Slightly toast the bread (do not allow to burn) and leave to cool/dry out.

Once cold, tear into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs. Add the garlic pepper and olive oil and stir to combine.

Place the cod in one layer into a shallow roasting dish. Press on the crumbs in an even layer to cover.

Bake for 18-20 mins.

Served with home grown potatoes (60g – 45 cals) with a tiny amount of butter (22 cals), stir fried cabbage and leek (56 cals) and mashed carrot and swede (46 cals)… so whole meal was 324 calories.

Nutrition Information

Nutrition Data Per Serving

Calories (kcal) 155

Protein (g) 25.2

Carbohydrate (g) 6.3

Fat (g) 3.1

Fruit & Veg 0.0

Fibre (g) 1.4

IMG_2365

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