Crusted cod with judías verdes

Crusted cod with judías verdes
  • Serves: 4
  • Cook time: Ready in 35 minutes
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 1
  • * Freezer friendly
  • Syns per serving:

A crispy coating of breadcrumbs infused with lemon and garlic takes cod to another level.

ingredients

  • 4 thick cod fillets, skinned
  • 60g wholemeal bread, crumbed
  • Finely grated zest of 1 unwaxed lemon
  • Small handful of finely chopped fresh parsley
  • 1 tbsp chopped fresh chives
  • 1 garlic clove, finely chopped

For the judías verdes

  • 1 tbsp white wine vinegar
  • 300g green beans, trimmed
  • Low calorie cooking spray
  • 1 red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • Salt and freshly ground black pepper
  • 2 tomatoes, deseeded and roughly chopped

method

  1. First make the judías verdes. Bring a saucepan of lightly salted water to the boil over a high heat. Add the vinegar and green beans, bring back to the boil and cook for 3-4 minutes. Drain, refresh the beans in cold water and drain again. Pat the beans dry with kitchen paper.
  2. Spray a large non-stick frying pan with low calorie cooking spray and
    place over a medium heat. Add the red onion and green beans and
    fry for 3-4 minutes, then add the garlic and fry for 1 more minute.
    Season to taste, cover the pan and reduce the heat to very low. Cook
    for 5-6 minutes then remove from the heat and stir in the tomatoes.
    Set aside and keep warm
  3. Meanwhile, preheat the oven to 220°C/200°C Fan/Gas 7.
  4. Season the cod on both sides and arrange on a baking tray lined with
    non-stick baking parchment.
  5. Put the breadcrumbs, lemon zest, parsley, chives and garlic into a bowl and season to taste. Mix together well then press the crumbs on to the fillets in a thick, even layer. Spray with low calorie cooking spray and bake for 10-12 minutes or until the crust is crisp and lightly golden and the fish is cooked through. Lift on to warm plates and serve with the judías verdes and your favourite potatoes.

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