Something Fishy Is Going On

You’ve likely heard at some point that fish and nuts are each part of a healthy diet.  For a diabetics diet, fish and nuts represent two of the super foods that help to maintain healthy sugar levels. Unfortunately, there are two obstacles to serving fish.  A lot of people say they don’t like fish and one of the most popular ways to cook fish, is to fry it.  It’s possible that many people have simply yet to find a way that is both easy and appealing. Below the recipe is a delicious combination that also supports a healthy diabetic friendly diet. Quick, easy, and versatile, try it with several combinations to discover your favorite.

Pecan Crusted Cod

This nut-crusted fish recipe is a great starting point and template for you to substitute your favorite ingredients to make it a go-to recipe in any household!
Prep Time 30 mins
Cook Time 20 mins
Total Time 1 hr
Course Main Course
Cuisine American, Mediterranean
Servings 4 persons

Ingredients
  

  • 1-1/2 to 2 lbs Cod Fish Fillets (680g – 910g) cleaned and deboned
  • 2 tbsp Dijon Mustard (30g) do you have any Grey Poupon?
  • 2 tbsp Vegetable Oil (30g) use a healthy fat, any high smoke point oil will do.
  • 1 tbsp Honey (15g)
  • 1/4 cup Bread Crumbs (60g)
  • 1/4 cup Pecans (60g) finely chopped
  • 2 tsp Fresh Parsley (4g) chopped
  • TT Salt (to taste)
  • TT Pepper (to taste)

Instructions
 

  • Preheat Oven to 450oF (230oC). Line cooking sheet with aluminum foil and coat with non-stick spray, set aside momentarily.
  • In a bowl combine mustard, oil, and honey. In a separate bowl or shallow dish combine bread crumbs, nuts, and parsley.
  • Evenly brush the honey-mustard mix onto the fish.
  • Season fish appropriately with salt and pepper,
  • Roll the dressed fish in the bread crumb mix to coat, shaking off excess, and laying on the prepared cooking sheet.
  • Bake for 15-20 minutes in the hot oven, checking to ensure the fish is safely cooked and registering 145oF (63oC). The fish should flake off nicely, but don't tear in too quickly, let it rest for just a few quick moments to let moisture redistribute, and enjoy!
  • For even crispiness rotate tray 180o at 7 minutes, and again when checking if going beyond 15 min. Pro tip add a shallow tray of water to your oven while preheating to add humidity to the cooking process.

Notes

This recipe could easily fall into nearly any cultural cuisine on the planet depending on what ingredients are used, and the possibilities are almost limitless. Just a quick few thoughts on ingredient exchanging, some of our other favorite ideas…
  1. Halibut & Walnut, trade parsley for minced sage
  2. Salmon & Almond, try using dill and fresh lemon
  3. Trout & Cashew, get funky and use ras el hanout
Let us know your favorite combos!!
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