Recipe: Iodine rich cod in a lemon crumb

-Dec 17, Caroline Blight , Nutrition -

If you're worried that you're not getting enough iodine in your diet, then try this simple cod and lemon breadcrumb recipe - delicious and good for you!

Iodine is an essential mineral that’s vital to allow our thyroid gland to function properly. Low levels of iodine may cause an underactive thyroid gland and symptoms of hypothyroidism which are commonly, tiredness, constipation and weight gain. Since our bodies are unable to  synthesize this essential mineral, it’s important to include iodine rich foods in our daily diet. And there are some easily accessible, great sources which make this easy.

Iodine is particularly rich in sea vegetables, like seaweed, as well as salt and seafood. It’s also found in a variety of fruits, vegetables and dairy products. For example, a medium size baked potato provides 60 micrograms of iodine, 40% of the daily-recommended value. And one of the best fish sources of iodine is easily available cod with a three-ounce serving size of cod providing 99 micrograms of iodine, or 66% of the RDA.

Why not try this really easy to prepare cod dish with some potato on the side and green beans and peas which are also rich in iodine?


Cod in a Lemon Crumb


4 cod loin fillets

50g breadcrumbs

2 tbsp parsley, finely chopped

1 teaspoon of crushed garlic from a jar or 1 fat clove

½ lemon zest, finely grated

½ lemon juice

1 tablespoon olive oil




Mix the breadcrumbs, parsley, garlic, lemon zest and juice, olive oil throughly in a bowl. Add salt and pepper if you wish, this would be good if you are using white or brown breadcrumbs rather than sourdough.

Place the cod in a shallow dish and heap over the crumb mix. Try and keep it all on the fish itself rather than on the dish.

Press the mix down onto the fish so the top is completely covered.

Bake at 220°C/425F/Gas 7 for about 20mins, the fish should be cooked through and the crumb browned and crispy around the edges.


Enjoy! For more simple recipes, try our divine 5 minute seared salmon and this incredible avocado ice cream. 

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