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Herb-Crusted Cod with Green Bean and Cherry Tomato Medley
A nutritious dinner featuring herb-crusted cod paired with a medley of green beans and cherry tomatoes.
This meal provides a balanced intake of protein, healthy fats, and carbohydrates, supporting muscle recovery and energy replenishment after a day of cycling.
Ingredients:
1
Servings
-
200gcod fillet
-
300ggreen beans
-
250gcherry tomatoes
-
2tbspolive oil
-
1itemlemon
-
10gparsley
-
2clovegarlic
-
50gbreadcrumbs
-
1tspsalt
-
0.5tspblack pepper
Preparation Time: 35 minutes
Instructions:
- Preheat the oven to 200°C.
- In a bowl, mix breadcrumbs, chopped parsley, minced garlic, salt, and pepper.
- Brush cod fillets with olive oil and coat with the breadcrumb mixture.
- Place cod on a baking sheet and bake for 15-20 minutes until golden and cooked through.
- Meanwhile, heat olive oil in a pan over medium heat.
- Add green beans and cherry tomatoes, sauté for 5-7 minutes until tender.
- Squeeze lemon juice over the vegetables and season with salt and pepper.
- Serve the herb-crusted cod with the green bean and cherry tomato medley.
| Nutrition | Per Serving 860 g | Per 100g |
|---|---|---|
| Energy | 473 kcal | 55 kcal |
| Protein | 40 g | 4.7 g |
| Fibre | 10 g | 1.2 g |
| Salt | 2 g | 0.2 g |
| Sugar | 8 g | 0.9 g |
| Carbohydrates | 40 g | 4.7 g |
| Fat | 20 g | 2.3 g |
-
200gcod fillet
-
300ggreen beans
-
250gcherry tomatoes
-
2tbspolive oil
-
1itemlemon
-
10gparsley
-
2clovegarlic
-
50gbreadcrumbs
-
1tspsalt
-
0.5tspblack pepper
1
Servings