Baked Cod With Pumpkin Seed Crust And A Watercress
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Eggs | A, Food, Of, To, Z | 2 | Servings | |
INGREDIENTS
| 2 | 180 g, 6oz large boneless | |
| cod portions | ||
| 1/2 | Lemon, Zest of | |
| 50 | g | Pumpkin seeds, chopped 2oz |
| 50 | g | Stale wholemeal bread, cut |
| into cubes | ||
| 2oz | ||
| 1 | Chopped flat leaf parsley | |
| 4 | T | Olive oil |
| Freshly ground salt and | ||
| pepper | ||
| 1 | Bag watercress | |
| 1 | T | Whole pumpkin seeds |
| 3 | Carrots, peeled | |
| 2 | Hard boiled eggs | |
| 1/2 | Lemon, Juice of | |
| 1 | T | Virgin olive oil |
| 1 | t | Honey |
| Salt and pepper |
INSTRUCTIONS
Preheat the oven to 220øC/460øF/gas mark 7-8. Place both the cod fillets on a baking tray and season with grated lemon zest, salt and pepper. In a blender or food processor place the parsley, pumpkin seeds, bread and olive oil. Season with salt and pepper and blend thoroughly until the mixture turns a bright green colour. Remove mixture from blender and spread on top of each cod fillet until one side of the cod is completely covered in the pumpkin seeds crust. Place in the pre heated oven for 16 to 18 minutes or until the crust has turned golden brown and crunchy on top. Meanwhile to make the salad simply mix the lemon juice and oil in a large mixing bowl. Add the watercress and finely grate the carrots. Gently mix together and finely grate the hard boiled egg into the salad. To finish simply heat up a small frying pan and add a drop of oil, then add the pumpkin seeds and fry for a couple of minutes. Add a tsp of honey and remove from the heat. To serve: Place a spoonful of the watercress salad in the middle of the plate, then remove the cod with a palette knife and place ontop of the salad. Sprinkle the honey pumpkin around and finish with a drizzle of olive oil. Converted by MC_Buster. Per serving: 363 Calories (kcal); 34g Total Fat; (80% calories from fat); 2g Protein; 17g Carbohydrate; 0mg Cholesterol; 46mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 7 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 518
Calories From Fat: 340
Total Fat: 38.7g
Cholesterol: 212.1mg
Sodium: 992mg
Potassium: 791.9mg
Carbohydrates: 32.6g
Fiber: 8.9g
Sugar: 10.2g
Protein: 13.8g