A quick and extremely flavourful dish that uses fresh herbs and puffed brown rice to form a beautifully crisp crust on a flakey, melt-in-your-mouth cod fillet, topped with a rich and fragrant butter sauce.
If you're looking for a highly sophisticated dinner recipe that is simple to make, this one's for you! It uses completely clean ingredients and makes a slightly healthier alternative to traditional crusted fish by using puffed brown rice in place of breadcrumbs.
Of course, you can personalise this recipe by using your preferred choice of fish but I do recommend sticking to a white fish as they are generally milder in flavour and hence pair nicely with the herbs and richness of the butter sauce.
Health benefits of cod
High in protein, low in fat
Packed with B vitamins that are essential for bodily function, including helping our bodies metabolise nutrients and release energy from food
Contains important minerals such as phosphorus and selenium - Phosphorous is an important component of bones and teeth - Selenium helps make and protect our DNA
The mixture for the herb crust makes enough to coat both sides of the cod fillets. If you only want to coat one side, you'll just need to half the measurements listed. If you are coating both sides, make sure you turn the fillets half way through baking to ensure both sides crisp up.
Parsley and Dill Crusted Cod with a Rich Butter Sauce
Prep time: 10 minutes
Total time: 30 minutes
2 Atlantic cod fillets
Extra virgin olive oil
For the parsley and dill crust:
15g puffed rice
3 sprigs parsley, roughly chopped
3 sprigs dill, roughly chopped
1/4 tsp cayenne pepper
For the butter sauce:
2 shallots or 1 white onion, sliced finely
2 tbsp white wine
1 tsp white wine vinegar
60g grass-fed butter
1. Preheat oven to 200°C and line a baking tray with some parchment paper.
2. Blitz all the ingredients for the parsley and dill crust into a food processor and blend until fine crumbs have formed, or until you have reached your desired consistency. Drizzle a small amount of olive oil over the cod fillets and use your hands to rub it in gently (this will help the crust to stick). Coat each fillet with the crust mix, transfer to baking tray and bake for around 20 minutes, or until the fish is cooked through.
3. Whilst the fish is baking, start on the butter sauce. Add the shallots or onion, white wine and white wine vinegar to a saucepan and cook over a medium heat until they have become tender and the liquid has almost dissolved. Add the butter and reduce the heat to low, ensuring you are continuously stirring. Once melted, you can either allow the onions to crisp up slightly and serve, or pass the sauce through a sieve if you want a smooth sauce.
4. Remove the cod from the oven and drizzle with the butter sauce. I served with peas, capers and artichokes.
I hope you love this recipe!