Italian Herb Crusted Cod
This Italian herb crusted cod is such a lovely easy weeknight meal, and mostly uses ingredients from your freezer and pantry. Pair with the vegetables you enjoy, as well as potatoes, rice or couscous for a family dinner.
Servings: 2 people
Calories: 773kcal
Ingredients
- 2 cod fillets frozen
- ½ teaspoon dried or fresh parsley
For the herb crust
- 1 teaspoon butter
- ⅓ slice of bread blended to breadcrumbs
- 1 garlic clove minced or finely diced
- ⅓ teaspoon dried sage
- ⅓ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- pinch salt
- pinch black pepper optional
Instructions
- Preheat your oven to 200C / 390F. Once at temperature, place your frozen fish in an ovenproof dish and cover with a piece of foil. Bake for 15 minutes.
- While the fish is cooking make the crust topping with the breadcrumbs, herbs, butter, garlic and salt and pepper (if using). Combine all the ingredients in a bowl and stir well.
- Once the fish has baked for 15 minutes, remove from the oven and discard the foil. Spread the crust mixture onto the fish fillets, patting down with the back of a spoon. Return the fish to the oven and bake for 10-15 minutes, depending upon the size of your fillet, until it is cooked through.
- Plate up the fish and serve with vegetables, potatoes or rice. Serve immediately and enjoy!
Notes
- If you prefer to be dairy-free, then swap out the butter for olive oil.
- When you take the fish out of the oven after baking for 15 minutes, you can remove some of the excess liquid with a small spoon if you prefer.
- Don't worry about the crust being perfect! It's more of a 'rustic' pat in onto the fish situation!
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- bread - wheat scores 1 and has a ? as a liberator. Be mindful of other ingredients in your bread of choice.
- garlic, which scores 1
- black pepper, which scores 2.
Nutrition
Calories: 773kcal | Carbohydrates: 3g | Protein: 161g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 392mg | Sodium: 525mg | Potassium: 3743mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 441IU | Vitamin C: 10mg | Calcium: 169mg | Iron: 4mg