Lemon and Parsley Crispy Cod
With crispy kale and sweet potato mash

0 0
Lemon and Parsley Crispy Cod

Share it on your social network:

Or you can just copy and share this url

Ingredients

Adjust Servings:
2 Cod Fillet
70g Breadcrumbs
2 tsp Parsley Dried or fresh, both work well.
2 cloves of chopped Garlic
40g Unsalted Butter
Splash Milk Used in the sweet potato mash
300g Sweet Potato
200g Kale
1 juiced and zest of Lemon Juice and zest

Nutritional information

450
Calories
18g
Fat
31g
Carbs
37g
Protein
0.5g
Sugar
0.7g
Salt

Bookmark this recipe

You need to or Register to bookmark/favorite this content.

£2.60 per portion

  • 25mins
  • Serves 2
  • Easy

Ingredients

Directions

Share

Lemon and Parsley Crispy Cod

This simple recipe is a quick and tasty mid-week option. Within 30 minutes you will be indulging in the delicate flavour of crispy cod and it’s perfect partner in crime, lemon and parsley.

My Lemon and Parsley Crispy Cod go perfectly with any garden greens and a sweet potato mash.

Top 3 Cod Facts

  1. Cardiovascular Benefits – Cod is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12, keeping your heart healthier so you can run, swim and cycle for long.
  2. Cod is a low-calorie source of protein.
  3. Fresh cod should have a mild scent and moist flesh, and appear freshly cut. Don’t purchase cod or any fish in that matter that has a strong, fishy odour.
Bookmark Me

Steps

1
Done

Prep It

1. Preheat the oven at 200c and boil a full kettle of water.

2. Combin the breadcrumbs, dried parsley, chopped garlic, lemon zest, seasoning, soft butter and lemon juice in a bowl. I use my finger to mix it thoroughly.

3. For the rustic sweet potato mash, simply chop the potato into small pieces with the skin on (the most nutrition in a potato is in the skin).

4. Pour the boiling water into a saucepan and cooked the sweet potato until soft. Use a lid to speed up the cooking making it more energy efficient too.

2
Done

Cook It

1. Place the cod fillet in an ovenproof dish and spread the buttered crumbs evenly onto the cod. Bake at 200C for 25 minutes until crispy and cooked.

2. 10 minutes before the fish is ready, move the fish to one side of the tray and add the kale and cook until crispy. If the tray isn't big enough, use a second tray for the kale.

3. Once the fish is cooked, drain the potatoes, season and roughly mash with a fork.

Sever the mash, kale and fish on a plate and enjoy!

BIFF, BASH, BOSH!

Biffen's Kitchen

My recipes will encourage people not to skip breakfast, make your work colleagues jealous of your lunches and to bring people together at dinner time.

Recipe Reviews

There are no reviews for this recipe yet, use a form below to write your review
Easy Homemade Chicken Pie
previous
Grandma Wendy’s Easy Homemade Chicken Pie
Quick Ginger Beef Noodles
next
Quick Ginger Beef Noodles
Easy Homemade Chicken Pie
previous
Grandma Wendy’s Easy Homemade Chicken Pie
Quick Ginger Beef Noodles
next
Quick Ginger Beef Noodles