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Ингредиенты
- 400 gm Cod fillets, (14oz)
- 75 gm Breadcrumbs, (2 1/2oz)
- 1 sm Bunc parsley, picked and finely c hopped
- 1 sm Bunc basil, picked and sliced
- 4 Tbsp. Extra virgin olive oil
- 2 lrg Ripe beefsteak tomatoes, cored and diced
- 2 x Shallots, peeled and finely diced
- 100 ml Extra virgin extra virgin olive oil, (3 1/2fl ounce) Zest and juice of 1 lime
- 1 sm Bunc basil, picked and sliced
- 2 sm Bunc rocket, picked
Инструкции
- Preheat the oven to 190 C/375 F/gas mark 5.
- Place the cod fillets onto an oiled tray and season well. Mix the breadcrumbs with the minced parsley, sliced basil and extra virgin olive oil.
- Season to taste. Cover the cod with the mix, pressing down lightly. Place in the pre-heated oven for 10 min.
- To make the salsa simply mix all the ingredients together. When the cod is about 2 min away from being cooked, saute/fry the rocket for about 3 seconds. Spread this around the bases of 4 plates, spoon the salsa over and around and then place the cod in the centre.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 220g | |
| Calories 1581 | |
| Calories from Fat 1319 | 83% |
| Total Fat 149.28g | 187% |
| Saturated Fat 20.97g | 84% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 552mg | 23% |
| Potassium 148mg | 4% |
| Total Carbs 53.99g | 14% |
| Dietary Fiber 3.4g | 11% |
| Sugars 4.65g | 3% |
| Protein 10.01g | 16% |
