Garlic and rosemary crumb cod & mixed greens

Garlic and rosemary crumb cod & mixed greens

A garlic and rosemary crust adds crunch and flavour to flaky cod, served with cavolo nero, asparagus and mixed veg.

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High protein2 of your 5 a day
  • Serves2
  • CourseMain meal
  • Prepare10 mins
  • Cook20 mins
  • Total time30 mins

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Ingredients

  • 30g Cooks' Ingredients Garlic & Rosemary Crust
  • 1 unwaxed lemon, finely grated zest, and juice
  • 4 tsp olive oil
  • 240g cod fillets
  • 1 British Blacktail Medium Free Range Egg, beaten
  • 2 cloves garlic, crushed
  • 200g pack cavolo nero, thick stalks discarded, leaves chopped
  • 200g pack asparagus and mixed vegetables steamer

Method

  1. Preheat the oven to 200°C, gas mark 6. Mix the crust, zest and 1 tsp oil, and spread onto a plate. Dip one flat side of each cod fillet in the beaten egg and place egg side down onto the crust mixture. Set aside.

  2. Heat the remaining oil in a large ovenproof frying pan and sauté the garlic for 30 seconds before adding the cavolo nero and frying for 3 minutes. Add the asparagus and mixed vegetables, and cook for a further minute. Remove from the heat and add 100ml water and the lemon juice. Season.

  3. Make a well in the centre of the vegetables large enough for the cod and gently place both fillets in the well, crust side up. Top the cod with any remaining crust mixture from the plate. Bake for 14-16 minutes until the crust is golden. Serve immediately.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,387kJ/ 331kcals

Fat

13g

Saturated Fat

2.4g

Carbohydrates

18g

Sugars

8.4g

Fibre

7.1g

Protein

31g

Salt

1.4g

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