Photo: Caroline Attwood
Roast Cod with a Chia Crust
9 ingredients
Serves 4
openrecipes
ROAST COD WITH A PRAWN, LEMON AND CHIA CRUST: A delicious recipe that works well with Cod or Salmon, incorporating the benefits of Chia Seeds thanks to Burgen's NEW Sunflower & Chia Seed Loaf
Estimated Nutrition (whole recipe, rough)
1070
Calories
66g
Protein
29g
Fat
136g
Carbs
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Shrimp | 100g cooked | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Sunflower Oil | not in our table | 0 |
| Chia Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 teaspoons sunflower oil
- 4 skinless thick cod fillets, about 175g each
- 1 small onion, very finely chopped
- 75g Burgen Sunflower & Chia Seed bread, made into breadcrumbs
- 175g cooked jumbo prawns
- Small handful chopped fresh flatleaf parsley
- Finely grated rind and juice of 1 small lemon
- Black pepper
- Serving Suggestion: Serve with fine green beans, sugar snap peas and a wedge of lemon
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes