Oat and Coconut Fish with Asparagus

SERVES: 4

Ingredients:

4 cod fillets
4 tablespoons rolled oats
2 tablespoons coconut flakes
2 tablespoons flaked almonds
1 tablespoon of dried herbs
400g (14oz) asparagus
Black pepper
Olive oil spray
Half a lemon

Recipe Summary

The importance of fish in human nutrition is often underrated. The health benefits are well documented. One area that needs pointing out is we, as a nation don not eat much of it apart from the battered version. Here we have an easy recipe which takes minimal preparation.

Enjoy!

Method:

Pre-heat the oven to 180C. Line a baking tray with foil and place the cod fillets on it. 
In a bowl, stir together the herbs, oats and coconut. Season with a pich of black pepper.
Sprinkle the mixture of the cod. Spray each fillet with a light mist of olive oil and bake for about 15 minutes (depending on the thickness of your fillets) until the top is brown.

Steam the asparagus in bundle for 4-5 minutes while the cod is nearly done. Serve with slices of lemon.

Nutrition Information
Nutritional values for 1 serving  
Energy102 kcal
Carbohydrate3.1g
Sugars1.7g
Protein18g
Total fat1g
Saturated fat0.5g
Fibre1.7g
Salt0.8g

FFQ Information
Food GroupFood item
FISHWhite fish
VEGETABLESOther (asparagus)