Cod Baked In Couscous and Sun Dried Tomato Paste
|Cod fillets||4 (Skinless)|
|Sun dried tomato paste||4 Tablespoon|
|Fresh basil||1 Tablespoon (To Serve)|
Preheat the oven to 180°C/350°F/gas mark 4.
Place the couscous in a bowl.
Cover with boiling water and then put a plate on the top.
Set aside for 5 minutes.
When the couscous is ready, fluff it up with a fork.
Crack the egg into a bowl and whisk for just a few seconds.
Now take each cod fillet and dip it in the egg, then coat it with the couscous on all sides.
Press down hard to make a crust.
Set all the coated fillets on a baking tray and spread a tablespoon of sun-dried tomato paste on each one using a knife.
Place in the oven and bake for 17-20 minutes.
Serve with fresh basil and a salad or mashed potatoes.
Calories 386 Calories from Fat 49
% Daily Value*
Total Fat 5 g8%
Saturated Fat 0.68 g3.4%
Trans Fat 0 g
Cholesterol 126 mg42%
Sodium 397.4 mg16.6%
Total Carbohydrates 40 g13.5%
Dietary Fiber 3.2 g13%
Sugars 0.1 g
Protein 39 g77.1%
Vitamin A 16.4% Vitamin C 22.6%
Calcium 6.1% Iron 9.1%
*Based on a 2000 Calorie diet