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Crusted Cod with Provencal Tomatoes

Dunrobin Valley Crusted Cod with Provencal Tomatoes Dunrobin Valley Crusted Cod with Provencal Tomatoes Dunrobin Valley Crusted Cod with Provencal Tomatoes

Ingredients (serves 1)

  • 2 Tablsp Breadcrumbs
  • 1 Tablsp Fresh or Dried Herbs (e.g. Parsley, thyme and tarragon)
  • 1 Clove of Garlic (peeled and chopped)
  • ½ Lemon (grated zest and juice)
  • 1 Tablsp Olive or Sunflower Oil
  • Pinch of Black Pepper
  • 1 x 160g Piece of Cod
  • 2 Tomatoes (washed and halved)
  • 3 Tablesp Broccoli (boiled or steamed)
  • 4 Potatoes (egg sized, boiled)

Method

Pre-heat the oven to 180C / 350F / Gas Mark 4

  1. Mix breadcrumbs, herbs, garlic, lemon – juice and zest, olive oil and black pepper.
  2. Grease an ovenproof dish, place fish in dish along with tomatoes.
  3. Top fish and tomatoes with breadcrumb mix.
  4. Bake in oven for 10-15 minutes until fish is cooked and the crust is crisp.
  5. Serve with boiled potatoes and broccoli.
  • Experiment with different fish for this dish e.g. haddock (160g) or salmon (60g)
  • Alternatively serve with a variety of seasonal vegetables

A 632.5g serving contains:

  • Energy 2286kJ 545kcal 27%
  • Fat 16g Low 23%
  • Saturates 2.2gLow 11%
  • Sugar 9.1gLow 10%
  • Salt 0.83gLow 14%

of an adults reference intake.

Typical values per 100g: 361kJ/84kcal

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