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Herb-Crusted Cod with Cucumber and Green Bean Medley
Herb-Crusted Cod with Cucumber and Green Bean Medley

Herb-Crusted Cod with Cucumber and Green Bean Medley
A flavorful herb-crusted cod served with a refreshing cucumber and green bean medley.
Herb-Crusted Cod with Cucumber and Green Bean Medley

This meal provides a balanced intake of protein, carbs, and vegetables, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 50
    g
     breadcrumbs
  • 10
    g
     parsley
  • 1
    tsp
     lemon zest
  • 2
    tbsp
     olive oil
  • 1
    item
     cucumber
  • 200
    g
     green beans
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 35 minutes
Herb-Crusted Cod with Cucumber and Green Bean Medley
Instructions:
  1. Preheat the oven to 200°C.
  2. Mix breadcrumbs, chopped parsley, lemon zest, salt, and pepper in a bowl.
  3. Brush cod fillets with olive oil and coat with breadcrumb mixture.
  4. Place cod on a baking sheet and bake for 15-20 minutes until golden.
  5. While cod is baking, slice cucumber and steam green beans until tender.
  6. Sauté garlic in olive oil, add cucumber and green beans, and cook for 5 minutes.
  7. Serve cod with cucumber and green bean medley.
Nutrition Per Serving 600 g Per 100g
Energy 657 kcal 110 kcal
Protein 40 g 6.7 g
Fibre 8 g 1.3 g
Salt 2 g 0.3 g
Sugar 5 g 0.8 g
Carbohydrates 50 g 8.3 g
Fat 30 g 5.0 g
  • 200
    g
     cod fillet
  • 50
    g
     breadcrumbs
  • 10
    g
     parsley
  • 1
    tsp
     lemon zest
  • 2
    tbsp
     olive oil
  • 1
    item
     cucumber
  • 200
    g
     green beans
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Mix breadcrumbs, chopped parsley, lemon zest, salt, and pepper in a bowl.

Brush cod fillets with olive oil and coat with breadcrumb mixture.

Place cod on a baking sheet and bake for 15-20 minutes until golden.

While cod is baking, slice cucumber and steam green beans until tender.

Sauté garlic in olive oil, add cucumber and green beans, and cook for 5 minutes.

Serve cod with cucumber and green bean medley.

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