Crushed cod with grilled tomatoes

Name: Crushed cod with grilled tomatoes
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: British, European, Mediterranean
Ingredients: 2tsp olive oil; 150g (boneless skin-on) cod fillet; 1 slice white bread, about 25g; 1 tbsp freshly chopped parsley or 1tsp dried mixed herbs; Finely grated zest 1/4 lemon, plus lemon wedge to serve; 75g bunch cherry tomatoes on the vine

3 steps

Prep:10minCook:10min

Use any white fish fillet you fancy to make this simple and elegant meal in minutes. Stale bread is ideal for the crumb topping and saved on food waste.

Updated at: Thu, 17 Aug 2023 14:17:06 GMT

Nutrition balance score

Great

Glycemic Index

High

Glycemic Load

Moderate

Nutrition per serving

Calories287.6 kcal (14%)

Total Fat11.4 g (16%)

Carbs16.1 g (6%)

Sugars4.9 g (5%)

Protein29.4 g (59%)

Sodium276.5 mg (14%)

Fiber4 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

2 tspolive oil

150gcod fillet

boneless skin-on

25gwhite bread

1 Tbspparsley

freshly chopped

0.25lemon

Finely grated zest, plus lemon wedge to serve

75gcherry tomatoes on the vine

Instructions

Step 1

Preheat grill. Heat 1 tsp oil in a small frying pan over medium-high heat. Fry the cod fillet, skin-side down, in the pan for 3 minutes.

Step 2

Meanwhile, in a food processor, whizz the bread to crumbs. If you don't have a food processor, coarsely grate instead. Put the breadcrumbs into a bowl together with the chopped parsley or dried mixed herbs, lemon zest, 1 tsp oil and some seasoning.

Step 3

Carefully lift the part-cooked fish on to a baking tray and top with the herby crumb. Put the tomatoes on the baking tray next to the cod. Grill for 5 minutes until the fish is cooked through and the tomatoes have just burst. Serve with a lemon wedge and salad leaves or boiled new potatoes.