Fish Kievs
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Prep Time
25 MINS
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Cook Time
30 MINS
- KCals 268
- Carbs 11G
Ingredients
- 4 medium skinless chunky cod loins
- 3 medium slices wholemeal bread
- 2 medium eggs beaten with a fork
For the garlic and herb filling:
- 30 g reduced fat spread
- 3 cloves of garlic peeled and crushed
- 5 g curly parsley stalks removed and finely chopped
- 1/4 tsp lemon zest finely grated
- salt and black pepper to taste
Instructions
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To make the garlic and herb filling: place the reduced fat spread, garlic, parsley, lemon zest and salt and pepper in a small bowl and mix together.
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Scrape into a small ball in the bowl, cover with cling film and place in the fridge to chill for 15 minutes.
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Pre-heat the oven to 170 ºC.
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Line a baking tray with non-stick baking paper.
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Using a small sharp knife, cut a slit into one side of each cod loin to make a pocket. Take care not to cut through the top, bottom or ends of the cod loins.
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Divide the garlic and herb filling into 4 and gently push into each pocket. Use a cocktail stick to seal each pocket.
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To make the breadcrumbs: place the bread in a food processor or mini chopper and blitz to make fine breadcrumbs.
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Place the breadcrumbs on a plate and spread out. Place the beaten egg on another plate.
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Dip a cod loin in the egg and coat all over. Then dip in the breadcrumbs and coat all over. Repeat with the remaining cod loins and place on the lined baking tray.
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Place into the preheated oven for 25-30 minutes or until the fish is white, opaque, flaking in the middle and piping hot throughout.
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Using a fish slice, carefully transfer to your serving plates, remove the cocktail sticks and serve with your chosen accompaniments.