Parm Crusted Cod with Green Beans & Rice
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Ingredients
Utensils
Stovetop, Pot (small), Oven
recipe
Step 1
Preheat the oven to 200°C. Wash & finely chop the parsley.
Step 2
In a bowl, combine : the bread crumbs, grated parmesan cheese, chopped parsley & grated garlic. Season with salt & pepper & add a drizzle of olive oil. Mix everything together.
Step 3
On a parchment paper lined sheet tray, add the cod & top with the breadcrumb mixture. Bake for 15 min at 200°C, or until the fish is cooked & the topping is golden brown.
Step 4
Meanwhile, in a pot of salted boiling water, cook the green beans for 10-12 min (4-5 min if using frozen green beans). Once cooked through, drain them & keep warm.
Step 5
Heat the rice according to package instructions.
Step 6
Once the fish is cooked though & golden on top, remove the tray from the oven. Serve the parm-crusted cod with a side of fluffy rice & green beans. Re-season to taste & enjoy !
Personal notes
Add your own flavor!
Nutrition facts
Average estimated amount for one serving
| Energy | 442 cal. |
| Fat | 12 g |
| Carbohydrates | 44 g |
| Protein | 36 g |
| Fiber | 8 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Parm Crusted Cod with Green Beans & Rice" contains 442 Energy, 12 g of Fat, 44 g of Carbohydrates, 36 g of Protein, 8 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
C Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
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