Cod’s mild flavor gets a boost from a crunchy, nutty breadcrumb crust. If you don’t have pistachios, you can substitute other nuts, just be sure to pick meaty, flavorful nuts, like walnuts or pecans.
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 425°F. 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.
Steamed green beans and red potatoes or brown rice are great accompaniments.
nutrition information (per serving):
16, Fat Calories
140, Saturated Fat
26, Monounsaturated Fat
9, Polyunsaturated Fat
Photo: Scott Phillips