Pistachio-crusted Cod Fillets

You can never have too many main course recipes, so give Pistachio-crusted Cod Fillets a try. One serving contains 293 calories, 26g of protein, and 16g of fat. This recipe serves 4. For $2.31 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. Head to the store and pick up breadcrumbs, ground pepper, olive oil, and a few other things to make it today. 95 people have made this recipe and would make it again. From preparation to the plate, this recipe takes roughly 45 minutes. It is brought to you by finecooking.com. It is a good option if you're following a pescatarian diet. With a spoonacular score of 88%, this dish is outstanding. If you like this recipe, you might also like recipes such as Pistachio-Crusted Fish Fillets, Pistachio-crusted Cod, and Pistachio-Crusted Cod.

Servings: 4

 

Ingredients:

1/3 cup fresh breadcrumbs

1/2 tsp. coarse salt; more to taste

4 cod fillets, preferably loin pieces (4 to 6 oz. each)

2 Tbs. Dijon mustard

1/8 tsp. finely ground black pepper; more to taste

2 Tbs. olive oil

2 Tbs. grated Parmesan

1/2 cup unsalted shelled pistachios

Equipment:

baking sheet

aluminum foil

oven

bowl

frying pan

Cooking instruction summary:

Tip:Whether using traditional or loin fillets, the doneness test is the same: The flakes will separate easily, and the fish will be opaque. 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. Combine the nuts, breadcrumbs, Parmesan, salt, and pepper in a shallow 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. 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. 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). Serve immediately. Serving Suggestions Steamed green beans and red potatoes or brown rice are great accompaniments. nutrition information (per serving): Calories (kcal): 280, Fat (kcal): 16, Fat Calories (g): 140, Saturated Fat (g): 3, Protein (g): 26, Monounsaturated Fat (g): 9, Carbohydrates (mg): 9, Polyunsaturated Fat (mg): 3, Sodium (g): 580, Cholesterol (g): 50, Fiber (g): 2, Photo: Scott Phillips Rate this Recipe and View Reviews

 

Step by step:


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

2. 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.

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

4. 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.

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

6. 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).

7. Serve immediately. Serving Suggestions

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


(mg)

1. 9, Polyunsaturated Fat

2. 3, Sodium


nutrition information (per serving)

1. Calories


(kcal)

1. 280, Fat

2. 16, Fat Calories


(g)

1. 140, Saturated Fat

2. 3, Protein

3. 26, Monounsaturated Fat

4. 9, Carbohydrates

5. 580, Cholesterol

6. 50, Fiber

7. 2,

8. Photo: Scott Phillips

9. Rate this Recipe and View Reviews


Nutrition Information:

Quickview
292k Calories
25g Protein
16g Total Fat
11g Carbs
25% Health Score
Limit These
Calories
292k
15%

Fat
16g
25%

  Saturated Fat
2g
16%

Carbohydrates
11g
4%

  Sugar
1g
2%

Cholesterol
50mg
17%

Sodium
544mg
24%

Get Enough Of These
Protein
25g
52%

Selenium
44µg
63%

Phosphorus
342mg
34%

Vitamin B6
0.47mg
23%

Vitamin B1
0.31mg
20%

Potassium
654mg
19%

Vitamin B12
1µg
18%

Manganese
0.33mg
17%

Vitamin B3
3mg
16%

Magnesium
61mg
15%

Vitamin E
2mg
14%

Copper
0.26mg
13%

Iron
1mg
9%

Vitamin B2
0.16mg
9%

Fiber
2g
9%

Calcium
85mg
9%

Zinc
1mg
7%

Vitamin D
1µg
7%

Vitamin K
7µg
7%

Folate
26µg
7%

Vitamin B5
0.34mg
3%

Vitamin A
110IU
2%

Vitamin C
1mg
2%

covered percent of daily need
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