Cod Munch Crunch—Lunch for 2
“Cod Munch Crunch” is a delightful British lunch dish featuring succulent cod. The fish is lightly seasoned, pan-seared to perfection, and served with a crunchy topping for an added textural contrast. This meal offers a unique blend of flavors and textures, making it an enjoyable midday treat.
Do This With That Stuff
- ‘Preheat your oven to 400 degrees F (200 degrees C)
- Line your baking tray with a sheet of aluminium foil for easy clean-up
- Place the 2 cod fillets on the lined baking tray
- Season both sides of the cod fillets with 1/2 tsp of salt and 1/4 tsp of black pepper
- In a large bowl, combine 1 cup breadcrumbs, preferably panko for extra crunch, and 1/2 cup grated Parmesan cheese
- On your chopping board using your chef’s knife, chop up 1 tbsp fresh parsley and add it to the breadcrumb mixture in the large bowl
- Peel and mince 1 clove garlic and add it to the breadcrumb mixture in the large bowl as well
- Using your zester, zest 1 whole lemon directly into the breadcrumb mixture in the large bowl
- Cut that same lemon in half and using your juicer, squeeze juice from one half of it into a medium bowl Save the other half for another use or discard it
- Add 1 tbsp melted butter to the lemon juice in the medium bowl and stir until well combined with your tablespoon measure This will be your lemon-butter mixture
- Using your pastry brush, brush both sides of each cod fillet with this lemon-butter mixture ensuring all areas are covered but not soaked
- Spoon over each fillet with breadcrumb mixture from large bowl ensuring all areas are covered but not overloaded Press lightly so that breadcrumbs adhere to each fillet but do not force them on as this will cause them to fall off during cooking process
- Drizzle each fillet with about 2 tbsp olive oil which will help breadcrumbs brown nicely in oven
- Place baking tray into preheated oven using oven mitts Bake for about 12-15 minutes or until fish is flaky when tested with a fork Be careful not to overcook as this will make fish dry out’
- Once cooked, remove baking tray from oven using oven mitts and let cod rest for a few minutes before serving to allow juices to redistribute Enjoy your Cod Munch Crunch!’
Obvious and Not So Obvious Variations and Pairings
☕ Bitter
- ‘Add 1 tbsp of chopped radicchio
- Add 1/2 tsp of ground turmeric
- Replace lemon zest with zest of 1 grapefruit
- Increase garlic to 2 cloves minced
- Replace olive oil with 2 tbsp of extra virgin olive oil for drizzling’
🧂 Salty
- Increase the salt to 1 tsp
- Add 1/2 tsp of soy sauce to the lemon-butter mixture
- Replace the Parmesan cheese with 3/4 cup of feta cheese
- Add 1/4 cup of chopped olives to the breadcrumb mixture
- Add 1 tbsp capers to the breadcrumb mixture
🍋 Sour
- Increase the lemon juice to 1 whole lemon
- Add 1 tbsp of white wine vinegar
- Add zest of 1 additional lemon
- Introduce 2 tbsp of capers, drained and chopped
🌶️ Spicy
- ‘Add 1 tsp of cayenne pepper to the breadcrumb mixture
- Add 1/2 tsp of crushed red pepper flakes to the breadcrumb mixture
- Add 1 tbsp of hot sauce to the lemon-butter mixture
- Increase black pepper to 1/2 tsp for each fillet’
🍬 Sweet
- ‘Add 1 tbsp of honey to the lemon-butter mixture
- Replace olive oil with 2 tbsp of coconut oil for a subtle sweetness
- Add 1/4 cup of sweetened dried cranberries to the breadcrumb mixture
- Include zest of 1 orange for a sweet citrus note’
🍄 Umami
- Add 1 tbsp soy sauce to the lemon-butter mixture
- Add 1/2 tsp of anchovy paste to the breadcrumb mixture
- Increase the Parmesan cheese to 3/4 cup in the breadcrumb mixture
- Add 1/2 cup of finely chopped mushrooms to the breadcrumb mixture
- Replace olive oil with sesame oil for drizzling over fillets before baking
🍸 Alcoholic
- ‘Chablis: The crisp acidity and mineral notes of this white wine will complement the lightness of the cod and cut through the richness of the Parmesan cheese
- Pimm’s No. 1 Cup: This traditional British cocktail, with its fruity and herbal flavors, will balance the savory elements of the dish while enhancing the freshness of the parsley and lemon zest
- London Pride Ale: This full-bodied British ale has a malty sweetness that pairs well with the crunchy breadcrumbs and a slight bitterness that will contrast nicely with the salty Parmesan cheese’
🥤 Non Alcoholic
- ‘Classic British Tea: The robust flavor of the tea complements the lightness of the cod and the crunchiness of the breadcrumbs
- Sparkling Water with Lemon: The carbonation and citrus notes refresh the palate between bites, enhancing the flavors of the dish
- Apple and Elderflower Cordial: The sweet and floral notes of this drink pair well with the savory and tangy flavors in the Cod Munch Crunch’
🥓 Keto
- Remove 1 cup breadcrumbs, preferably panko for extra crunch
- Add 1 cup almond flour
- Remove 1/2 cup grated Parmesan cheese
- Add 1/2 cup grated hard cheese, such as Gruyere or Swiss
🍆 Mediterranean
- Replace the Parmesan cheese with 1/2 cup of crumbled feta cheese
- Add 1/2 cup of chopped Kalamata olives
- Add 1 tbsp of chopped fresh oregano
- Replace the parsley with 1 tbsp of chopped fresh dill
- Add 1 diced medium tomato
- Replace butter with an additional 1 tbsp of olive oil
🥑 Paleo
- ‘Remove breadcrumbs
- Remove Parmesan cheese
- Replace butter with 1 tbsp of ghee
- Replace olive oil with 2 tbsp of coconut oil’
🐟 Pescatarian
- No changes needed
- The recipe is already pescatarian friendly.
🌱 Vegan
- Replace 2 fillets cod with 2 slabs of tofu, about 6 oz each
- Replace 1/2 cup grated Parmesan cheese with 1/2 cup nutritional yeast
- Replace 1 tbsp butter with 1 tbsp vegan butter
🥦 Vegetarian
- Replace 2 fillets cod with 2 large portobello mushrooms
- Replace 1 tbsp butter with 1 tbsp olive oil
🥩 Whole30
- Remove breadcrumbs
- Remove Parmesan cheese
- Replace butter with 1 tbsp of ghee
- Replace olive oil with 2 tbsp of coconut oil
🧠 Brain Health
- Replace breadcrumbs with 1 cup of ground flaxseeds
- Add 1/2 cup of chopped walnuts
- Replace Parmesan cheese with 1/2 cup grated cheddar cheese
- Add 1 tbsp of chopped fresh rosemary
- Increase olive oil to 3 tbsp
- Add 1/4 tsp of turmeric
🌾 Celiac Disease
- Replace 1 cup breadcrumbs, preferably panko for extra crunch, with 1 cup gluten-free breadcrumbs
- Ensure the 1/2 cup grated Parmesan cheese is a gluten-free variety
💩 Crohns Disease
- Remove breadcrumbs
- Replace Parmesan cheese with nutritional yeast
- Decrease olive oil to 1 tbsp
- Remove garlic
- Replace butter with dairy-free margarine
🩸 Diabetes
- ‘Replace breadcrumbs with 1 cup of almond flour for a low-carb alternative
- Decrease the olive oil to 1 tbsp to reduce fat content
- Replace Parmesan cheese with 1/4 cup nutritional yeast for a lower sodium and fat alternative
- Remove butter and use additional 1 tbsp of lemon juice for moisture’
🍞 Gluten Intolerance
- Replace 1 cup breadcrumbs with 1 cup gluten-free breadcrumbs
- Replace 1/2 cup grated Parmesan cheese with 1/2 cup grated Parmesan cheese from a gluten-free brand
🫀 Heart Disease
- ‘Replace the breadcrumbs with 1 cup of ground almonds
- Decrease the Parmesan cheese to 1/4 cup
- Replace the olive oil with 2 tbsp of avocado oil
- Remove butter’
❤️ Heart Health
- ‘Remove the Parmesan cheese
- Decrease the breadcrumbs to 1/2 cup
- Decrease the olive oil to 1 tbsp
- Replace butter with 1 tbsp of olive oil
- Add 1/2 cup of chopped almonds for extra crunch and heart health benefits’
🧂 High Blood Pressure
- ‘Remove 1/2 tsp salt
- Decrease the Parmesan cheese to 1/4 cup
- Replace butter with 1 tbsp of olive oil
- Increase fresh parsley to 2 tbsp’
🍔 High Cholesterol
- ‘Remove the grated Parmesan cheese
- Replace butter with 1 tbsp of olive oil
- Decrease olive oil to 1 tbsp for drizzling’
🦠 Immune System
- Add 1/2 cup of chopped bell peppers
- Add 1/2 cup of chopped broccoli
- Add 1 tbsp of grated ginger
- Replace breadcrumbs with 1 cup of ground almonds
- Replace Parmesan cheese with 1/2 cup nutritional yeast
- Increase garlic to 2 cloves, minced
- Increase lemon zest to Zest of 2 lemons
- Increase lemon juice to Juice of 1 lemon
🚽 Irritable Bowel Syndrome
- Remove breadcrumbs, preferably panko for extra crunch
- Replace 1/2 cup grated Parmesan cheese with 1/4 cup nutritional yeast for a cheese-like flavor
- Replace 1 tbsp fresh parsley, chopped with 1 tbsp fresh chives, chopped as they are easier on the digestive system
- Remove garlic clove, minced
- Replace Zest of 1 lemon with Zest of 1/2 lemon to reduce acidity
- Decrease Juice of 1/2 lemon to Juice of 1/4 lemon to reduce acidity
- Replace butter with an additional tablespoon of olive oil to avoid dairy.
💧 Kidney Disease
- Remove salt
- Replace Parmesan cheese with non-dairy cheese substitute
- Decrease olive oil to 1 tbsp
- Remove butter
🐄 Lactose Intolerance
- ‘Remove 1/2 cup grated Parmesan cheese
- Remove 1 tbsp melted butter
- Replace 1 tbsp melted butter with 1 tbsp of olive oil’
🍺 Liver Disease
- ‘Remove the salt
- Replace olive oil with flaxseed oil
- Decrease the Parmesan cheese to 1/4 cup
- Remove the butter’
🤰 Pregnancy
- No changes necessary. The recipe is already pregnancy-friendly.
Beti’s Reflections
As a food blogger, I’m always on the hunt for new and exciting recipes to share with my readers. On my recent culinary adventure to Britain, I stumbled upon a delightful dish that had me hooked at first bite – the Cod Munch Crunch. This easy cod recipe is a testament to the simplicity and elegance of British cuisine, offering a unique blend of flavors and textures that make it an enjoyable midday treat.
The Cod Munch Crunch recipe serves two people, making it perfect for an intimate lunch or dinner. It’s important to note that this dish contains dairy and gluten, so those with specific dietary restrictions or health conditions should consider this before diving in.
The ingredients for this British cod recipe are simple yet flavorful. We have two fillets of succulent cod, lightly seasoned with salt and pepper then pan-seared in olive oil for that perfect golden crust. The star of the show is the crunchy topping made from panko breadcrumbs and grated Parmesan cheese – a delightful textural contrast to the tender fish beneath. Fresh parsley adds a hint of freshness while minced garlic provides a punch of flavor. The zest and juice of one lemon bring a tangy brightness that cuts through the richness of the fish and cheese, while melted butter ties everything together beautifully.
To make your own Cod Munch Crunch, start by preheating your oven to 400 degrees F (200 degrees C). Season both sides of your cod fillets with salt and pepper before placing them on a lined baking tray. In a large bowl, combine your panko breadcrumbs, Parmesan cheese, chopped parsley, minced garlic, and lemon zest – this will be your crunchy topping! In another bowl mix together lemon juice and melted butter then brush this mixture onto both sides of each cod fillet ensuring all areas are covered but not soaked. Spoon over each fillet with breadcrumb mixture ensuring all areas are covered but not overloaded. Drizzle each fillet with olive oil before baking for about 12-15 minutes or until the fish is flaky when tested with a fork. Once cooked, let the cod rest for a few minutes before serving to allow juices to redistribute.
There you have it – your very own Cod Munch Crunch! This baked cod recipe is not only easy to make but also incredibly delicious, offering a unique blend of flavors and textures that will surely impress your guests. Whether you’re looking for quick and easy British recipes or seafood dinner ideas, this dish is a must-try. So why wait? Get cooking and savor the delightful taste of British cuisine right in your own kitchen!
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