Crunchy topped cod

 

Crunchy topped cod

 

WW points = 2 points per portion.

 

4 pieces of cod fillet, about 115g/4 oz each, skinned.

2 medium tomatoes, sliced,.

50g/2 oz of fresh wholemeal bread crumbs.

30 ml/ 2 tbsp of chopped fresh parsley

Finely grated rind and juice of 1/2 lemon.

5 ml/ 1 tsp sunflower oil.

salt and black pepper.

 

1) Preheat the oven to 200 (degrees C)/ 400 (F)/ Gas 6.

Arrange the cod fillets in a wide, ovenproof dish.

 

2) Arrange the tomato slices on top of the cod.

Mix together the breadcrumbs, fresh parsley, lemon rind and juice and the oil with seasoning to taste.

 

3) Spoon the crumb mixture evenly over the fish and tomatoes and bake for 15-20 minutes. Serve hot.

 

 

Nutrition Notes (Per portion):

Energy: 130Kcals/546Kj.

Fat: 2.06g

Saturated fat: 0.32g

cholesterol: 52.9 mg.

Fibre: 1.4g