By Nathan Haskins
Preheat the oven to 200°C (390°F). Lightly grease a baking dish with olive oil.
In a small bowl, mix the breadcrumbs, lemon zest, chopped parsley, and minced garlic. Add a pinch of salt and pepper to taste.
Place the cod fillet in the baking dish. Spread the breadcrumb mixture evenly over the top of the fillet, pressing it down gently to adhere. Drizzle a small amount of olive oil over the crust.
Place the dish in the preheated oven and bake for about 15-20 minutes, or until the fish is cooked through and the crust is golden brown.
While the cod is baking, rinse the wild rice blend under cold water. Place it in a saucepan with 150ml of water and a pinch of salt. Bring to a boil, then reduce the heat to low and cover. Simmer for about 15-20 minutes or until the rice is tender and the water is absorbed.
Trim the asparagus spears and cut them into 3-4 cm pieces.
In a skillet, melt the butter over medium heat. Add the asparagus and sauté for about 5 minutes or until tender-crisp. Season with salt and pepper to taste.
Once everything is ready, serve the baked cod alongside the wild rice pilaf and sautéed asparagus.
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This Main Course Fish Healthy recipe is ready in 45 minutes and features cod fillet, breadcrumbs, lemon zest and other delicious ingredients. Contains 480 calories total.
Preheat the oven to 200°C (390°F). Lightly grease a baking dish with olive oil.
In a small bowl, mix the breadcrumbs, lemon zest, chopped parsley, and minced garlic. Add a pinch of salt and pepper to taste.
Place the cod fillet in the baking dish. Spread the breadcrumb mixture evenly over the top of the fillet, pressing it down gently to adhere. Drizzle a small amount of olive oil over the crust.
Place the dish in the preheated oven and bake for about 15-20 minutes, or until the fish is cooked through and the crust is golden brown.
While the cod is baking, rinse the wild rice blend under cold water. Place it in a saucepan with 150ml of water and a pinch of salt. Bring to a boil, then reduce the heat to low and cover. Simmer for about 15-20 minutes or until the rice is tender and the water is absorbed.
Trim the asparagus spears and cut them into 3-4 cm pieces.
In a skillet, melt the butter over medium heat. Add the asparagus and sauté for about 5 minutes or until tender-crisp. Season with salt and pepper to taste.
Once everything is ready, serve the baked cod alongside the wild rice pilaf and sautéed asparagus.
Calories per Serving: 480
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