Pistachio-crusted Cod Fillets

Name: Pistachio-crusted Cod Fillets
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 79 milliliters fresh breadcrumbs; 1 teaspoons coarse salt; more to taste; 454 grams cod fillets, preferably loin pieces each); 2 Tbs Dijon mustard; 0 teaspoons finely ground black pepper; more to taste; 2 Tbs olive oil; 2 Tbs grated Parmesan; 118 milliliters unsalted shelled pistachios

Pistachio-crusted Cod Fillets might be just the main course you are searching for. Watching your figure? This pescatarian recipe has 293 calories, 26g of protein, and 16g of fat per serving. This recipe serves 4. A mixture of breadcrumbs, dijon mustard, parmesan, and a handful of other ingredients are all it takes to make this recipe so yummy. To use up the coarse salt you could follow this main course with the Healthy Raw Chocolate Pudding as a dessert. From preparation to the plate, this recipe takes around 45 minutes.

Instructions

Tip:Whether using traditional or loin fillets, the doneness test is the same: The flakes will separate easily, and the fish will be opaque.

Ingredients you will need

Fish

Heat the oven to 425F. Line a small baking sheet with foil and lightly grease the foil (spray is fine). Chop the pistachios into medium-fine pieces.

Ingredients you will need

Pistachio Nuts

Equipment you will use

Baking Sheet

Aluminum Foil

Oven

Combine the nuts, breadcrumbs, Parmesan, salt, and pepper in a shallow bowl.

Ingredients you will need

Breadcrumbs

Parmesan

Pepper

Nuts

Salt

Equipment you will use

Bowl

Drizzle with the olive oil and toss with a fork until the crumbs are evenly moistened. If using fillets with tapered ends, loosely fold the ends under to create a fillet of even thickness.

Ingredients you will need

Olive Oil

Spread the top of each fillet evenly with the mustard. Press the mustard-coated side of each fillet into the crumb mixture to generously coat the fish. Set the fillets, coating side up, on the prepared pan.

Ingredients you will need

Mustard

Spread

Fish

Equipment you will use

Frying Pan

Sprinkle the remaining crumb mixture over the fillets to form a thick coating.

Bake the fillets until the topping is crisp and browned and the fish is cooked through, 10 to 12 min., depending on thickness (see below for doneness test).

Ingredients you will need

Fish

Equipment you will use

Oven

Serve immediately. Serving Suggestions

Steamed green beans and red potatoes or brown rice are great accompaniments.

Ingredients you will need

Red Potato

Green Beans

Brown Rice

Calories

280, Fat

16, Fat Calories

140, Saturated Fat

3, Protein

26, Monounsaturated Fat

9, Carbohydrates

580, Cholesterol

50, Fiber

Photo: Scott Phillips

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9, Polyunsaturated Fat

3, Sodium

Equipment

Ingredients

Servings:

79milliliters

fresh breadcrumbs 1teaspoons

coarse salt; more to taste 454grams

cod fillets, preferably loin pieces each)2Tbs

Dijon mustard 0teaspoons

finely ground black pepper; more to taste 2Tbs

olive oil 2Tbs

grated Parmesan 118milliliters

unsalted shelled pistachios

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Cod can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Skyfall Pinot Gris. It has 4.8 out of 5 stars and a bottle costs about 13 dollars.