Preparation 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