Crusted cod with judías verdes - Recipes - Slimming World

Crusted cod with judías verdes

Crusted cod with judías verdes
  • Serves: 4
  • Cook time: Ready in 35 minutes
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 1
  • * Freezer friendly
  • Syns per serving:

A crispy coating of breadcrumbs infused with lemon and garlic takes cod to another level.

ingredients

  • 4 thick cod fillets, skinned
  • 60g wholemeal bread, crumbed
  • Finely grated zest of 1 unwaxed lemon
  • Small handful of fresh parsley, finely chopped
  • 1 tbsp chopped fresh chives
  • 1 garlic clove, finely chopped

For the judías verdes

  • 1 tbsp white wine vinegar
  • 300g green beans, trimmed
  • Low-calorie cooking spray
  • 1 red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • Salt and freshly ground black pepper
  • 2 tomatoes, deseeded and roughly chopped

method

  1. First make the judías verdes. Bring a saucepan of lightly salted water to the boil, add the vinegar and green beans, then bring back to the boil and cook for 3-4 minutes. Drain, refresh the beans in cold water and drain again. Pat the beans dry with kitchen paper.
  2. Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the red onion and green beans and fry for 3-4 minutes, then add the garlic and fry for 1 minute. Season to taste, cover the pan and reduce the heat to very low. Cook for 5-6 minutes then remove from the heat and stir in the tomatoes. Set aside and keep warm
  3. Meanwhile, preheat your oven to 220°C/fan 200°C/gas 7. Season the cod on both sides and lay on a baking tray lined with non-stick baking parchment.
  4. Put the breadcrumbs, lemon zest, parsley, chives and garlic in a bowl and season to taste. Mix together well, then press a quarter of the crumbs onto each fillet in a thick, even layer. Lightly spray with low-calorie cooking spray and bake for 10-12 minutes, or until the crust is crisp and lightly golden and the fish is cooked through. Lift onto warm plates and serve with the judías verdes and your favourite Slimming World potatoes.

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