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Parmesan crunchy cod with sautéed greens
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Serves: 4
85g panko breadcrumbs
15g grated Parmigiano Reggiano
2 tbsp chopped fresh flat leaf parsley
2 tbsp olive oil, plus extra for drizzling
8 x 150g cod fillets
1 lemon, sliced into 8
For the sautéed greens
100g cavolo nero, stems removed, thinly sliced
1 large courgette, cut into batons
150g Tenderstem broccoli
1 tbsp olive oil
1 red chilli, deseeded and thinly sliced
1 clove garlic, thinly sliced
Lemon wedges, to serve
1. Preheat the oven to 200°C, gas mark 6. Mix together the breadcrumbs, cheese, parsley and 2 tbsp olive oil.
2. Lay the cod fillets on a shallow roasting tray, season well. Sprinkle some breadcrumbs over 4 fillets – 1 tbsp per fillet. (Reserve the rest of the crumbs for the fishcakes.) Place 2 slices of lemon on each of the remaining 4 fillets. Drizzle with a little oil and bake for 10 minutes.
3. Meanwhile, prepare the greens. Steam the vegetables for 3-4 minutes. Heat the oil in a sauté pan, add the sliced chilli and garlic and fry for 1 minute. Add the steamed veg and toss to coat in the oil.
4. Divide the greens among 4 plates, top with the baked crunchy fish and serve with lemon wedges. Place the remaining cooked cod on a plate, cover and chill for the fishcakes.
Typical values per serving:
Energy |
1,668kJ 397kcals |
---|---|
Fat | 13g |
Saturated Fat | 2.4g |
Carbohydrate | 14g |
Sugars | 3.2g |
Protein | 54g |
Salt | 0.8g |
Fibre | 4.9g |
1 of your 5 a day
This recipe was first published in Thu Jan 02 09:40:01 GMT 2020.
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