Baked cod with lemon and herb crust

19 January, 2016
Serves 4
Equipment
Small food processor

Good enough to serve to dinner guests, perhaps on a bed of lightly sautéed kale, or great for a simple and tasty mid-week supper.  The zingy lemon and herb crust can be stretched to serve 5 or 6 and I freeze individual portions of it in ice cube trays, so can prepare a nutritious meal in minutes, using various types of fish and accompanying it with mountains of green vegetables.

Baked cod with lemon and herb crust

Ingredients

  • 50 Grams
    Butter, or non-dairy alternative
  • 1
    Handful of fresh parsley leaves
  • 1
    Handful of fresh basil leaves
  • 1
    Zest of a lemon
  • 100 Grams
    Fresh or dried, wholemeal (or gluten free) breadcrumbs
  • 100 Grams
    Pine nuts
  • 4 Pieces
    Chunky cod fillet
  • 1
    Juice of a lemon

Instructions

  1. Place the butter, fresh herbs, lemon zest, breadcrumbs and pine nuts into a food processor and blend to a paste.

  2. Spread the herb crust onto the fish fillets and place in an ovenproof dish, then cover with foil. Bake for 8-10 minutes at 180C, until the fish is cooked through. Squeeze lemon juice over each fillet before serving.

Nutrition: Like many fruit and vegetables, the skin or peel contains a potent mix of vitamins, minerals and fibre. Lemon peel provides calcium, potassium and vitamin C (although we consume it in such small amounts). It is best to use organic, waxless lemons if possible and if I am lucky enough to be given a bag of lemons by a friend or neighbour, I find it useful to peel and juice them immediately, then freeze the peel in a container and the juice in ice cube trays, to bring out whenever needed in a recipe.

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