Pesto-Crusted Cod with Tenderstem
Makes 1 serving

INGREDIENTS
180 g Cod fillet (Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.)
1 tbsp (15 g) Basil pesto (The crust needs no more than a tablespoon. Pesto is nearly half oil by weight and 15 g is about 70 kcal.)
15 g Panko breadcrumbs
200 g Tenderstem broccoli
3 sprays, about 0.75 g Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)
A squeeze Lemon juice

METHOD
1. Heat the oven to 200°C. Mix the pesto and breadcrumbs to a rough paste.
2. Pat the cod dry, season it, and press the paste over the top in an even layer.
3. Set the fish on a lined tray and bake for fourteen minutes, until the crust is golden and the fish flakes at the thickest part.
4. Add the tenderstem to the tray for the last eight minutes, sprayed with oil and salted. Finish both with lemon.

Contains gluten cereals, milk, fish and tree nuts.
Flagged for the cashews most supermarket jars use alongside pine nuts. A pesto made only with pine nuts carries milk alone.

RECIPE NOTES
Nothing starchy on the plate, so it is 346 kcal. Crushed new potatoes alongside make it a bigger dinner for about 110 kcal per 150 g.
Panko rather than ordinary breadcrumbs. The flakes are bigger, they stay dry under the pesto, and they crisp.

Full recipe: https://www.getfuel8.com/recipes/pesto-crusted-cod-tenderstem
