Pistachio Crusted Cod
A light but flavourful fish dish with a delicious pistachio herb crumb. Serve with vegetables and couscous, rice or potatoes for a quick and simple evening meal.
Servings: 2 servings
Calories: 1004kcal
Equipment
- Ovenproof dish
- Aluminium foil
Ingredients
- 2 cod fillets
- ¼ cup pistachio nuts (unsalted, shelled)
- ¼ cup breadcrumbs
- ½ teaspoon dried thyme
- 1 garlic clove
- 2 tablespoon olive oil
- pinch salt
- 1 teaspoon fresh parsley (optional, to garnish)
Instructions
- Pre-heat the oven to 200C / 390F.
- Place the frozen fish in a baking tray and cover with aluminium foil. Bake for 15 minutes.
- While the fish is cooking, make the crumb by adding breadcrumbs, shelled pistachios, thyme, garlic and salt to a blender. Once blended into a crumb, tip into a bowl and stir in the olive oil so it becomes a thick mixture that mostly sticks together.
- After the fish has cooked for 15 minutes take out of the oven and carefully discard any liquid in the dish (if possible). Pat on the pistachio crust and return to the oven. Cook uncovered for another 15 minutes or until the fish is fully cooked through.
- Plate up the dish with any sides of choice and serve immediately.
Notes
- Make sure to use unsalted pistachios as salted would have a strong overpowering flavour.
- Be sure to cook the fish for 15 minutes before adding the crust. As the fish will need longer to cook than the crust, adding at the beginning would mean the crust would likely burn.
- If possible discard any excess liquid in the dish after first baking the cod as that will help prevent the crust from getting too 'wet'.
- This has quite a thick crumb topping. If you prefer a thinner layer then simply reduce the quantities of pistachios and breadcrumbs.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- bread, which scores '1'. Check the packaging for any other ingredients you may not tolerate.
- the SIGHI list notes that fresh and frozen fish has other biogenic amines.
Nutrition
Calories: 1004kcal | Carbohydrates: 15g | Protein: 165g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Cholesterol: 387mg | Sodium: 586mg | Potassium: 3910mg | Fiber: 2g | Sugar: 2g | Vitamin A: 438IU | Vitamin C: 11mg | Calcium: 193mg | Iron: 5mg
