For a cheaper option look out for frozen cod  – or to save more money still try this with pollock.

Slimmer dinners under 350 calories




2tbsp basil

2tbsp parsley

2 slices bread

2tbsp grated Parmesan or Grana Padano

1tbsp grated lemon zest and juice

1 egg white

1tbsp olive oil

4 x175g chunky cod fillets

350g frozen petit pois

70g bag mixed salad leaves

1tbsp low calorie French dressing

lemon wedges, to serve


1 Heat oven to 200C, Gas 6.  Line a baking sheet with non-stick baking paper.

2 Put the herbs into a processor and whiz to chop. Add bread and blend into crumbs.  Add the cheese, lemon zest and juice and egg white. Season well and pulse to combine.

3 Place the cod on the lined sheet and season. Brush a little olive oil over each piece, then press some crumbs on top, pressing down.

4 Drizzle with a little olive oil and bake for 12 mins until fish is cooked through.

5 Meanwhile, cook peas in boiling salted water for a few mins. Drain and serve with cod and salad leaves and a drizzling of dressing.


Per serving:  316 cals, 8g fat (2.5g saturated), 18g carbs