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Dinner

Pesto-Crusted Cod with Tenderstem

Cod baked under a thin crust of pesto and panko, with tenderstem roasted on the same tray. 42 g of protein for 346 kcal.

Calories
346kcal
Protein
42g
Fat
10g
Carbs
20g

Per serving, makes 1. 8 minutes of work, then fourteen minutes in the oven. Published 8 September 2026.

Allergens

  • Gluten
  • Milk
  • Fish
  • Tree nuts
  • Flagged for the cashews most supermarket jars use alongside pine nuts. A pesto made only with pine nuts carries milk alone.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Cod fillet180 g

    Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.

  • Basil pesto1 tbsp (15 g)

    The crust needs no more than a tablespoon. Pesto is nearly half oil by weight and 15 g is about 70 kcal.

  • Panko breadcrumbs15 g
  • Tenderstem broccoli200 g
  • Olive oil spray3 sprays, about 0.75 g

    Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

  • Lemon juiceA squeeze

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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.

Worth knowing

  • 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.

More like this

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.