January - Crunchy Topped Cod
1 x 175g (6 oz) cod steaks, fresh or defrosted
4 x 15ml spoon (4 tablespoons) lemon juice
125g (4oz) wholemeal breadcrumbs, toasted
50g (2oz) butter or margarine
4 x 5ml spoon (4 teaspoons) wholegrain mustard
salt and freshly ground black pepper
fresh chopped parsley, to garnish
Preheat oven to 190�C/375�F, Gas Mark 5
Remove centre bones from each of the cod steaks.
Sprinkle the steaks with lemon juice and place in an ovenproof dish.
Mix the breadcrumbs, butter or margarine, mustard and seasoning together and spoon over the fish.
Bake for 20-25 minutes.
Garnish and serve with courgettes and new potatoes.
NUTRITIONAL VALUES PER PORTION (APPROX) 269 Kilocalories;
15g Fat; 1.5g Fibre.