Pistachio crusted cod and roasted vegetables

Thursday, February 15, 2018. Author Sabrina Neilson and Nicola Hanson

Pistachio crusted cod and roasted vegetables

This easy to prepare dish is packed with protein and fiber and is very low in saturated fat, making it ideal for regulating blood sugar levels and appetite. Cold-water fish, such as cod is a rich source of heart-healthy, anti-inflammatory omega-3 fatty acids.

Serves 2

Ingredients

7-8 oz cod or other dense white fish (200g)
7-8 oz Brussels sprouts (200g)
3-4 oz radishes (100g)
2 oz asparagus (50g)
7-8 oz cherry tomatoes (180g)
1.5 oz crushed pistachios (40g)
zest of 1 lemon
2 Tbsp. mixed Italian herbs (15g)
2 tsp olive oil (10ml)

Instructions

1. Pre-heat the oven to 375 F. (190C)
2. Chop all the vegetables and place on a foil-lined baking tray. Roast for 30 minutes.
3. While vegetables roast, crush pistachio kernels and mix with lemon zest.
4. Drizzle 1 tsp oil over each fish fillet and cover each with lemon zest and crushed pistachios.
5. After 30 minutes, remove vegetables from oven. Place fish fillet in a space on the tray and return the tray to the oven and roast for a further 15 minutes.
6. Season with salt and pepper and enjoy.

Nutritional profile per serving

Calories:  355
Protein 29g
Carbs 26g
Fat 16g

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