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Ингредиенты
- 2 x 180 g, (6oz) large boneless cod portions
- 1/2 x Lemon, Zest of
- 50 gm Pumpkin seeds, minced (2oz)
- 50 gm Stale wholemeal bread, cut into cubes (2oz)
- 1 bn Minced flat leaf parsley
- 4 Tbsp. Extra virgin olive oil Freshly grnd salt and pepper
- 1 bag watercress
- 1 Tbsp. Whole pumpkin seeds
- 3 x Carrots, peeled
- 2 x Hard boiled Large eggs
- 1/2 x Lemon, Juice of
- 1 Tbsp. Virgin extra virgin olive oil
- 1 tsp Honey Salt and pepper
Инструкции
- Preheat the oven to 220 C/460 F/gas mark 7-8.
- Place both the cod fillets on a baking tray and season with grated lemon zest, salt and pepper.
- In a blender or possibly food processor place the parsley, pumpkin seeds, bread and extra virgin olive oil. Season with salt and pepper and blend thoroughly till the mix turns a bright green colour.
- Remove mix from blender and spread on top of each cod fillet till one side of the cod is completely covered in the pumpkin seeds crust. Place in the pre heated oven for 16 to 18 min or possibly till the crust has turned golden and crunchy on top.
- Meanwhile to make the salad simply mix the lemon juice and oil in a large mixing bowl. Add in the watercress and finely grate the carrots.
- Gently mix together and finely grate the hard boiled egg into the salad. To finish simply heat up a small frying pan and add in a drop of oil, then add in the pumpkin seeds and fry for a couple of min. Add in a tsp of honey and remove from the heat.
- To serve: Place a spoonful of the watercress salad in the middle of the plate, then remove the cod with a palette knife and place ontop of the salad. Sprinkle the honey pumpkin around and finish with a drizzle of extra virgin olive oil.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 2 servings | |
| Calories 450 | |
| Calories from Fat 374 | 83% |
| Total Fat 42.16g | 53% |
| Saturated Fat 6.75g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 187mg | 62% |
| Sodium 114mg | 5% |
| Potassium 459mg | 13% |
| Total Carbs 11.95g | 3% |
| Dietary Fiber 3.3g | 11% |
| Sugars 5.07g | 3% |
| Protein 8.79g | 14% |
