Cod with chilli crab and parsley crumb

Take cod to the next level with this restaurant-quality cod recipe that’s ready in less than half an hour.

Prep time: 10 mins
Cook time: 20 mins
Servings: 4
Servings: 4


  • 4 thick pieces of skinned fresh cod
  • 100g of white crabmeat
  • 6 dessert spoons of white breadcrumbs, I used panko crumbs
  • 1 red chilli deseeded and finely chopped, or use a teaspoon of frozen chopped
  • couple of level dessert spoons of fresh chopped parsley
  • level teaspoon of sea salt
  • fresh lemon
  • olive oil


Heat the oven to 190 degrees

Mix the breadcrumbs, chilli, parsley, sea salt and crab in a bowl with a drizzle of olive oil.

Place the cod fillets in a lightly oiled baking dish and spread each with the crab crumb topping.

Bake for about 20 mins in the centre of the oven and check once or twice that the crumb isn’t getting burnt. If it is then lightly cover with foil.

Serve with a good squeeze of fresh lemon.

Nutrition Info


Crab is a good source of omega-3 fatty acids to help balance intake of omega-3 and omega-6, which helps prevent inflammation as well as assisting with cognitive function.

Crab, and most shellfish, contains plenty of zinc which is fab for immunity, skin health and sense of taste; copper for thyroid function, bone and tissue health and energy production; Selenium, also for thyroid function (never neglect your thyroid, it drives virtually EVERYTHING!); and vitamin B12 for cardiovascular support, DNA production, energy production and brain and nervous system health.

Zinc absorption can be inhibited by fibre so in a high fibre diet it’s especially prudent to optimise intake.

Find your new natural

Make your life easier and delicious’er! Get an Everyone plan in your inbox every week.

Start today

A fish may love a bird but where would they live?

Drew Barrymore

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

Share this recipe