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Cod under a parsley and almond crust with green beans

Cod baked under a green crust of parsley, almond and breadcrumb.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm 160 g cod fillets cook through in 11 to 14 minutes at 200°C
  • Confirm the crust holds together on the fillet
  • Photograph the finished plate
Time
About 26 min
estimated
Serves
2
see below
Energy
365 kcal
per serving
Protein
36 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains fish, gluten, tree nuts. Check the labels on packaged ingredients:

  • dried breadcrumbs. Breadcrumbs can contain soya or milk; check the label.

Cooking steps

  1. Heat the oven to 200°C / 400°F (180°C fan) and line a small tray.

  2. Blitz the parsley, ground almonds, breadcrumbs and oil to a coarse green paste. A small processor does it in 20 seconds; a knife and a bowl also work.

  3. Pat the cod dry and set it on the tray. Press the crust onto the top of each fillet firmly, so it is compacted rather than loose.

  4. Bake for 11 to 14 minutes depending on thickness.

    Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.

  5. Steam the green beans for 4 to 5 minutes while the fish bakes, and dress them with the lemon juice.

The useful detail

Press the crust on firmly and bake it from cold. Fish shrinks as it cooks, and a crust that was patted on loosely slides off the top in one piece.

Make it work for you

One serving is 160 g of crusted cod with half the green beans. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Haddock instead of cod

    Slightly softer and finer flaked. The same timing.

    Per serving: about 15 kcal less, about 2 g less protein, about the same fat.

  • Ground walnuts instead of almonds

    Darker and more bitter, which suits the parsley.

    Per serving: about 10 kcal more, about 1 g less protein, about 2 g more fat.

    Allergens: Both are tree nuts.

  • Gluten-free breadcrumbs

    No difference once baked.

    Allergens: Needed if you avoid gluten.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A dinner where a thin crust does the job a batter would, with almonds and parsley instead of flour and fat.

Nutrition per serving
Energy365 kcal
Protein36 g
Fat17 g
of which saturates2 g
Carbohydrate20 g
of which sugars6 g
Fibre6 g
Sodium180 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
parsley20 gFDC 170416Parsley, fresh7 kcal0.6 g
ground almonds30 gFDC 170568Nuts, almonds, blanchedCalculated with FoodData Central's blanched almond record, which is what ground almonds are made from.177 kcal6.4 g
dried breadcrumbs20 gFDC 174928Bread, crumbs, dry, grated, plain79 kcal2.7 g
olive oil14 gFDC 171413Oil, olive, salad or cooking121 kcal0.0 g
cod320 gFDC 171955Fish, cod, Atlantic, raw262 kcal57.0 g
green beans250 gFDC 169961Beans, snap, green, raw78 kcal4.6 g
lemon juice15 gFDC 167747Lemon juice, raw3 kcal0.1 g
Whole recipeDivided by 2727 kcal71.3 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The crust softens in the fridge; crisp it under a grill for a minute when reheating.
In the freezer
The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
Reheating
Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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