Preparation time is 15minutes
Cook time is 15minutes
Total time is 30minutes
Serve is for 4 to 6 people
Difficulty level: 2 out of 4
9 Ingredients
- 40grams butter, softened
- 2 cloves garlic, crushed
- 2tablespoons parmesan, finely grated
- 1 handful flat leaf parsley, chopped
- 500grams thick cod fillet, skinned
- 7tablespoons olive oil, save 1tbs for oiling and drizzling
- 75grams dried breadcrumbs
- 1 pinch salt
- 1 pinch pepper
Nutrition per serving
1600kJ / 382Cal
1600 Kilojoules or 382 Calories
18% of daily energy intake*
Protein
16.1grams
Fat
31.2grams
Carbs
8.6grams
Sugars
0.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Mix together the butter, garlic, Parmesan and parsley in a small bowl.
Step 2 of 3
Cut the cod into pieces about 2.5 cm thick, then season. Use a small, sharp knife to make a little pocket in the centre of each piece of fish. Push a small spoonful of butter inside each pocket. Close up the pockets so that no butter is visible.
Step 3 of 3
Place the oil and breadcrumbs on separate plates. Dip each piece of fish in the oil until really well coated, then roll in the breadcrumbs to coat. Place on an oiled baking sheet and drizzle over more oil. Place in a preheated oven, 200°C for 15 minutes until golden, crisp and cooked through.
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