Of which 0.7 g sugars and 1.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (cod) · Unsaturated fat (olive oil) · Vitamin C (lemon)
Allergens gluten, fish
Herb and lemon crusted cod
Fish with a crunchy crust, no frying, ready in 25 minutes.
Ingredients
- 2 fresh cod loins (360 g / 12½ oz) — about 180 g each
- 3 tbsp multigrain breadcrumbs (30 g / 1 oz)
- 2 tbsp chopped parsley (10 g)
- 1 tsp thyme (1 g)
- 1 lemon, zest only (5 g)
- 1 tbsp olive oil (15 g / ½ oz)
- salt and pepper, to taste
Method
- Mix the breadcrumbs, parsley, thyme, lemon zest, olive oil, salt and pepper.
- Cover the cod loins with this herb crust.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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