Lemon & Herb Crusted Cod Tray Bake

Serves: 2 Prep Time: 10 minutes Cook Time: 30 minutes

Ingredients

For the Crust

• 1 tbsp butter, melted

• 40g wholemeal breadcrumbs

• Zest and juice of ½ lemon

• 1 tbsp finely chopped flat-leaf parsley

• Sea salt and freshly ground black pepper

• 2 tsp green pesto

For the Tray Bake

• 2 x 200g cod fillets, skin removed

• 1 tbsp extra virgin olive oil

• 1 large shallot, finely diced

• 2 garlic cloves, crushed

• 400g tinned cherry tomatoes

• 2 small courgettes, sliced into 1cm rounds

• 1 small red pepper, sliced

• Sea salt and black pepper

To Serve

• Balsamic glaze (optional)

• Fresh basil or parsley

Method

1. Preheat the oven to 200°C.

2. In a small bowl, combine the breadcrumbs, lemon zest, parsley, melted butter and a pinch of seasoning. Stir until the mixture resembles a coarse crumb.

3. Place a large ovenproof dish over a medium heat and add the olive oil. Gently soften the shallot for 3–4 minutes before adding the garlic and cooking for a further minute.

4. Stir through the tinned cherry tomatoes and bring to a gentle simmer. Add the courgettes and red pepper, season lightly and cook for 2–3 minutes.

5. Transfer the vegetable mixture to a baking dish if required and arrange the cod fillets on top.

6. Spread a teaspoon of pesto over each cod fillet, then press the lemon and herb crumb mixture onto the surface of the fish.

7. Bake for approximately 20–25 minutes, or until the cod flakes easily with a fork and the topping is golden.

8. Finish with a squeeze of fresh lemon juice and a drizzle of balsamic glaze if desired.

Nutritionist’s Notes

Cod is a lean source of high-quality protein, making it an excellent choice for supporting muscle maintenance and satiety without adding excessive calories. It also provides important nutrients including iodine, selenium and vitamin B12, all of which play important roles in energy production and thyroid function.

The combination of tomatoes, peppers and courgettes adds fibre, antioxidants and a range of vitamins and minerals, helping to create a balanced meal rich in colour and flavour. The lemon and herb crust provides texture and freshness whilst complementing the delicate flavour of the fish.

Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven to maintain the texture of the crumb topping.

Variations

• Use haddock or pollock in place of cod.

• Add olives or capers for a Mediterranean-style twist.

• Include aubergine or red onion alongside the vegetables.

• Replace parsley with fresh basil for a different flavour profile.

A simple one-pan meal that delivers quality protein, colourful vegetables and plenty of flavour with minimal preparation.