Citrus-baked-fish-with-courMake fish the dish of the day. We love this citrus baked delight as it’s an easy one-dish dinner that’s really good for you and saves on the washing up, too!

 

SERVES 4

PREP 10 MINS

COOK 20 MINS

 

2 courgettes, cut into sticks

2 garlic cloves, crushed

16 cherry tomatoes

4 x 175g chunky cod fillets

1 lemon, cut into wedges

2tbsp basil

2tbsp parsley

2 slices bread

2tbsp grated Parmesan

1 egg white

1tbsp olive oil

 

1. Heat the oven to 200C, Gas 6. Put the courgettes in an ovenproof dish. Sprinkle over the garlic and the tomatoes.

2. Top with cod fillets and lemon wedges, reserving 2 wedges. Season well.

3. Put the basil and parsley into a processor and whiz to chop. Add the bread and blend into crumbs. Add the cheese, 1tbsp lemon juice, from the reserved wedges and egg white. Season well and pulse to combine.

4. Brush a little olive oil over each piece of fish, then sprinkle breadcrumbs on top, firmly pressing down so they stick.

5. Drizzle the fish and vegetables with olive oil and bake for 20 mins until fish and vegetables are cooked through.

 

Per serving: 255 calories, 7g fat (2g saturated), 10g carbohydrates