Baked Breaded Cod with Potato Wedges and Mushy Peas
A healthier alternative to fish and chips
Servings
2
servingsPrep time
30
minutesCooking time
30
minutesTotal time
1
hourBreaded Cod
2 Large Eggs, beaten
100g Plain Flour
2 tbs Ground Black Pepper
250g Golden Breadcrumbs
60g Reduced fat mature Cheddar Cheese, finely grated
4 Small Garlic Cloves, finely minced or chopped
1 Small Red Chilli, finely chopped
1 Small bunch of Parsley, roughly chopped
1 tbs Smoked Paprika
2 Skinless and boneless Cod fillets
- Wedges
500g Baking Potatoes
Low calories cooking spray
2 tbs Ground Black Pepper
- Mushy Peas
160g Garden Peas
1 tbs Low fat/ 0% fat Quark
1 tbs Ground Black Pepper
Directions
- Preheat an oven to 200 degrees Celsius.
- Crack the eggs into the bowl and beat with a fork for 1 minute. Set to one side.
- On a large plate, place the plain flour and 1tsp of the ground black pepper and incorporate into each other. Flatten the flour and pepper out evenly over the plate and leave to one side.
- On a second large plate, place the golden breadcrumbs, finely grated cheese, minced garlic, finely chopped chilli, chopped parsley, smoked paprika, and 1tsp ground black pepper. Mix until they are fully incorporated, flatten out and leave to one side.
- Take your cod fillets and lightly dry any excess liquid off with kitchen paper. Place the cod fillet into the flour mixture and cover all sides of the cod evenly.
- Next place the cod filling into the egg mixture and coat the cod fillet evenly.
- Now place the cod fillet into the breadcrumb mixture and coat evenly. Place the cod fillet onto a separate clean plate or tray.
- Repeat with the second cod fillet, cover and place in the fridge until required.
- To make the wedges, wash the outside of the potatoes to remove any excess dirt and pierce the potato in several places with a fork. Place the potatoes in a microwave and cook for 2.5minutes (800W). Remove the potato from the microwave and leave for a few minutes until cool enough to handle.
- Cut the potatoes into wedge shapes and place on a baking tray. Spray lightly with the low-calorie cooking spray and sprinkle the ground black pepper evenly over the wedges.
- Place the wedges into the preheated oven for 10 minutes.
- After 10 minutes, add the breaded cod to the baking tray and return to the oven for 20 minutes.
- 5-10 minutes before the cod and wedges have finished cooking, boil or microwave the frozen peas until cooked. Using a fork, fine masher or a blender, blitz or mash the peas until they have broken down but retain some shape. Stir in the quark and ground black pepper and incorporate fully.
- Once cooked, serve the breaded cod, wedges, and mushy peas. Enjoy!
