Parmesan crusted cod

Fish is an important source of lean and healthy protein, rich in protective minerals such as iodine and selenium, as well as Vitamin D, which helps us absorb calcium from other foods.

Jessie added: “It also contains iron, zinc and Vitamin K which are vital for a healthy gut-based immune system; to counter disease and infection, and to help with healing and cellular repair. The parmesan crust adds satiating flavour, as well as a good amount of protein and calcium.

“Almonds contribute additional calcium, plus important dietary fibre, which helps healthy gut bacteria multiply and thrive. Garlic has anti-fungal and antimicrobial properties, so helping reduce the population of unhealthy bacteria and other pathogens in the digestive system.

“Salad and the steamed vegetables add extra healthy fibre with a good array of vitamins and minerals. Broccoli in particular, is thought to have anti carcinogenic properties; helping protect against cellular damage.”

Ingredients

  • 2 2/3 oz (75g) ground almonds
  • 2 2/3 oz (75g) parmesan, grated
  • 1 garlic clove, crushed
  • 1 lemon, including the rind
  • 1 tbsp chopped parsley
  • Freshly milled black pepper
  • 4 x 8 oz (225g) coffee fillets

To serve:

Steamed greens (4.4 oz (125g) broccoli florets, 3.5 oz (100g) mange tout, 5.3 oz (150g) frozen peas), crisp green salad.

How to cook it

1. Preheat the oven to 400°F (200°C) or gas mark 6.

2. In a bowl mix together the ground almonds, parmesan, garlic, 1 tsp grated lemon rind, chopped parsley and black pepper, mix to a paste.

3. Place the cod fillets in a roasting tin skin side down, and divide the

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topping between them pressing it onto the top of the fish.

4. Halve the lemon and place in the roasting tin with the fish and then

bake for 15-18 minutes, until the fish is cooked through (it should be opaque).

5. Serve the fish with your choice of greens (steamed for 6-8 minutes, until tender) or salad.



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