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Saturday, 5 October 2013

COD in breadcrumbs

I was really hankering after some fish - so we made this delicious cod in breadcrumbs again. Once you've made this yourself, you'll probably wonder why you've never thought to make it before. It's so easy, and so much tastier than its processed, frozen friend.
Tonight we served ours with potato wedges - cooked in the oven in a piri-piri seasoning.
My 180g portion of raw cod is around 150 calories.
After bread crumbing and serving with spicy oven cooked potato wedges, and a little side salad, the whole dish is still only around 600 calories.
Take a look at our truly succulent lemony cod recipe:

Ingredients (serves one)
180g cod
1 egg, beaten
1 teaspoon of plain flour
20g fresh breadcrumbs
zest of half a lemon
parsley (fresh or dried)
salt & pepper
Heat the oven to 180 degrees C. 

Place a lightly greased baking tray into the oven while it's heating up.

Meanwhile, remove the skin from the cod and lightly dust with a little plain flour and salt/pepper. 

Dip the cod into the beaten egg. 

Zest half a lemon into the fresh breadcrumbs (I used wholemeal, but white is fine) and stir in a little parsley if you have any. Add a touch of salt and some black pepper. 

Roll the cod in the fresh breadcrumbs mixture. 

Place on the hot (lightly greased) baking tray and cook for around 15 minutes. 

The fish should feel firm to the touch when it's cooked. It's better to remove the fish and let it rest for up to 5 minutes. This allows the juices to be absorbed back into the fish, and it will continue to cook the fish as it steams.
TIP: It's difficult to tell if fish is uber fresh once it's filleted - I go by brightness/whiteness. Also fresh fish doesn't SMELL fishy either!
REMEMBER: We all have a calorie allowance - and we like to post our main meals to show you what we are eating. You won’t find us posting every last morsel though – but we hope this gives you an idea of how far calories can go! Read about OUR UNIQUE METHOD of weight loss and find out how we have lost weight eating the food we love.
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