Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb

 

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb (serves 2)

I love a dinner that goes into the oven on the one tray and involves minimal prep and clean up. This summery cod dish is super tasty and satisfying and bursting with Mediterranean goodness. You can omit the potato if you want to go for a low carb meal, either way it’s delicious.

Ingredients

  • 2 loins of fresh cod
  • 4 tbsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. chilli flakes
  • 4 tbsp. breadcrumbs
  • 1 tbsp. flat-leaf parsley, finely chopped
  • 1 large courgette, quartered into rectangles
  • 6 cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 4 small baby potatoes (quartered)
  • 1 lemon (half for the tray, the other half for zest only)

Method

  • Heat the oven to 200˚C. Prep the courgette, onion and potato and place onto a large oven dish.
  • Pour 2 tablespoons of olive oil into a small bowl, season well with salt & pepper then stir in 1 minced garlic clove. Pour the oil mixture over the vegetables in the oven tray.
  • Top with the two cod fillets. Cut a lemon in half and set aside one half for the breadcrumb. Quarter the other half and add the lemon wedges to the baking tray.
  • To make the breadcrumb topping, heat 2tbsp olive oil in a frying pan. Add one minced garlic clove and the chilli flakes, fry for 1 minute and then stir in the breadcrumbs and fry for another minute or so. Add in the zest of half a lemon along with 1 tablespoon of chopped parsley.
  • Once the breadcrumb is golden, sprinkle it over the cod and bake for 20 mins.
  • Half way through cooking time, add in the cherry tomatoes so they don’t get over cooked. Serve piping hot & enjoy.

Nutrition Facts

Servings: 2

Calories

495

Amount per serving

% Daily Value*

Total Fat 31g

40%

Saturated Fat 4.6g

23%

Cholesterol 40mg

13%

Sodium 233mg

10%

Total Carbohydrate 33.9g

12%

Dietary Fibre 6.7g

24%

Total Sugars 9.4g

 

Protein 26.2g

 

Vitamin D 0mcg

0%

Calcium 75mg

6%

Iron 2mg

10%

Potassium 706mg

15%

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

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