Here's a delicious recipe for jazzing up plain cod fillets. Gremolata is an Italian mixture of parsley, lemon zest and garlic (and sometimes chopped anchovy). This recipe uses the gremolata with breadcrumbs to make a tasty topping for the fish, which is baked with juicy tomatoes and courgettes and served with saffron mash.
Try this recipe with inexpensive fresh coley or pouting. They both belong to the cod family but are much cheaper and available in larger supermarkets or fishmongers.
For a special occasion, bake the cod in individual ovenproof dishes. Slice the tomatoes, and replace the courgette with 1 red or yellow pepper, seeded and chopped. Put a piece of fish in each dish and arrange the sliced tomatoes on top. Scatter over the pepper and then the breadcrumb mixture, and bake for 20 minutes. Garnish with wedges of lemon. * For an oaty topping, replace 20 g (¾ oz) of the breadcrumbs with jumbo porridge oats. * Pieces of skinless salmon fillet can be used instead of cod. Replace the lemon zest with orange zest and add some snipped fresh chives to the breadcrumb topping.
Although wholemeal bread is in many ways healthier than white bread, the latter contains twice as much calcium – 110 mg per 100 g (3½ oz) compared with 54 mg for the same weight. White breadcrumbs are particularly appealing for this recipe, but people with diabetes should choose wholegrain breads wherever possible. * Citrus fruits are nutritionally important for their vitamin C content.
Excellent source of niacin, selenium, vitamin B1, vitamin B6, vitamin C. Good source of folate, iron, potassium, vitamin B12. Useful source of copper, vitamin A, vitamin E, zinc.
- 18 Oct 2011
Sorry, tasted very bland to me. - 12 Nov 2011