Crunchy Topped Cod

This delicious and light cod recipe is colourful, quick to cook and is ideal for weekday meals. Perfect for a light main meal accompanied by fresh green salad, it is low fat and low cholesterol.




  • 1 cod fillet, about 115g (4oz), skinned
  • One tomato, sliced
  • 25g wholemeal bread crumbs
  • Rind and juice of half lemon
  • 1 tsp sunflower oil
  • Salt and ground black pepper



  1. Preheat the oven to 200C/400F/Gas 6.
  2. Arrange the cod fillet in an oven proof dish,
    season with salt and black pepper.
  3. Place tomato slices on top.
  4. Mix together the breadcrumbs, lemon rind and juice and the oil with seasoning to taste.
  5. Spoon the crumb mixture evenly over the fish, then bake for 15 – 20 minutes.
  6. Serve hot.

Serves 1 – 140 calories per serving

caprese salad 860