topBanner
Parmesan and Herb Crusted Cod

Parmesan and Herb Crusted Cod

with Buttery Potatoes and Carrots

Read more

Flaky fish gets a crunchy twist with an Italian seasoning, panko, and Parmesan crust. Sweet carrots and hearty potatoes are tossed with butter and parsley to keep you satisfied (and away from the snack drawer later).

Tags:Eat First
Allergens:Fish/PoissonWheat/BléMilk/Lait

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking difficultyEasy
Ingredients

serving 4 people

Ingredientsarrow down iconarrow down icon

serving 4 people

570 g

Cod

(ContainsFish/Poisson)

680 g

Yukon Potato

14 g

Parsley

½ cup

Panko Breadcrumbs

(ContainsWheat/Blé)

454 g

Baby Carrots

4 clove

Garlic

1 tsp

Italian Seasoning

½ cup

Parmesan Cheese, shredded

(ContainsMilk/Lait)

1 unit

Lemon

Not included in your delivery

2 tbsp

Butter*

(ContainsMilk/Lait)

unit

Oil*

Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2004 kJ
Calories479 kcal
Fat13 g
Saturated Fat7 g
Carbohydrate55 g
Sugar8 g
Dietary Fiber8 g
Protein39 g
Cholesterol94 mg
Sodium522 mg
Utensils
Utensilsarrow down iconarrow down icon
Baking Sheet
Large Bowl
Instructionsarrow up iconarrow up icon
download icondownload icon
1

Preheat the oven to 450°F. (To bake the veggies and fish.) Start prepping when the oven comes to temperature.

2

Roast the veggies: Wash and dry all produce. Halve the potatoes (or quarter them if they are large). Toss the potatoes and carrots on a baking sheet with drizzle of oil and a pinch of salt and pepper. Roast in the centre of the oven, stirring halfway through cooking, until golden-brown, 25-30 min.

3

Prep: Meanwhile, mince or grate the garlic. Chop the parsley. Zest the lemon and cut into wedges.

4

Prepare the fish: In a medium bowl, combine the Parmesan, Italian seasoning, lemon zest, panko, half the garlic and a drizzle of oil. Season with salt and pepper. Arrange the fish fillets on a second parchment-lined baking sheet. Dividing the panko mixture over the fillets, and press down gently. (The topping will be loose!) Bake in the centre of the oven until the fish easily flakes with a fork, 8-10 min.

5

In a large bowl, toss the roasted veggies with the butter, remaining garlic and parsley. Season with salt and pepper.

6

Finish and serve: Plate the fish with the potatoes and carrots to the side. Finish with squeeze of lemon and any remaining parsley, if desired. Enjoy!