Compressed fish with thought 1500
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  • 6 tbsp plain flour
  • Very finely grated zest of ½ a lemon
  • 1 large egg
  • 100 g dried breadcrumbs
  • 400 g skinless and boneless cod fillets
  • 2 tbsp olive oil


  1. 1

    Heat the oven to 190°C, fan 170°C, gas 5. Put the flour onto a plate and add a little pepper and the lemon zest.

  2. 2

    Crack the egg into a shallow bowl, add a tablespoonful of water and beat well with a fork. Put the breadcrumbs onto a separate plate.

  3. 3

    Check the fish for bones and cut into chunks.

  4. 4

    Dip each piece of fish into the seasoned flour and shake off any excess. Then dip it into the egg, letting any excess drip off back onto the plate. Then dip it into the breadcrumbs, using your hands to sprinkle crumbs over it so it is completely covered. Lay on a clean plate.

  5. 5

    Brush a baking tray with the oil, then bake the fish in the oven for 10 minutes or until golden and cooked through.


    Cook's tip: to make homemade potato wedges, scrub some white potatoes, then cut into wedges and put into a baking tray with a little oil. Bake until golden and cooked through. 

Nutritional Details

Each serving provides
  • Energy 1717kj 410kcal 21%
  • Fat 11.7g 17%
  • Saturates 2.1g 11%
  • Sugars 2.7g 3%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 783kj/187kcal

Each serving provides

36.8g carbohydrate 2.8g fibre 37.8g protein

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