Cod and Asparagus – Recipe of the Week
Here we present to you a fresh and healthy recipe that will keep you full while working to meet and maintain your health and fitness goals. This mixture of cod and asparagus is finished with a homemade breadcrumb crust that adds a crunch of texture and energetic hit of carbohydrates. You can call on this recipe when you need a healthy homemade meal that can be enjoyed for lunch or dinner.
Cod and Asparagus
Recipe Ingredients List
- Cod (two fillets)
- Asparagus (six spears)
- Wholemeal Bread (two slices)
- Low Fat Butter (one teaspoon)
Step 1
Add the two slices of bread to a blender / food processor and pulse until it has broken down into crumbs. Note that you do not want these crumbs to break down so much that they become like flakes. Instead, they should retain a crumbly texture and each breadcrumb does not have to be uniform in size. Place the cod fillets on a baking try lined with tin foil and brush each one with a thin layer of vegetable oil.
Step 2
Melt one teaspoon of butter in a bowl in the microwave and then mix this in with the breadcrumbs. You can use your washed hands to mingle this melted butter together so that the breadcrumbs start to stick together (use slightly more butter if required). Pat these breadcrumbs into the top of the cod fillets and then place these in the oven at 180° to bake for twenty minutes.
Step 3
Wash the asparagus spears and add these to a pot of boiling water. Season the water with a pinch of salt and then cook these over a medium heat until they become tender. Make sure to remove them from the water before they take on a rubbery texture – so between ten to fifteen minutes should be enough time.
Step 4
Remove the cod fillets from the oven. Cut them down the middle to ensure that the flesh is cooked all the way through. If not, place them back into the oven for a further five minutes if needed. Add them to a plate along with the asparagus and your cod and asparagus is complete and ready to eat!
Discover many more recipes like this that can be tailored to your goals with the Shape My Plan app. We have partnered with them to offer this at a discounted rate to Westpark Fitness members – it also gives you tips, tailored meal plans and a food intake tracker!
Enquire at reception or click / tap here to learn more about Shape My Plan
