A better-for-us take on fish fry, this Pistachio Crusted Cod with Roasted Kale and Red Onions is a complete meal-in-one! Not only do we love the crunch and taste pistachios provide, but we also love their nutritional benefits.
- Pistachios are a good source of protein and fiber. And, nearly 90% of the fats found in pistachios are the better-for-us unsaturated type!
- They’re also the colorful nut – the greens and purples found on pistachios are actually from antioxidants.
- Pistachios are one of the lowest-fat, lowest-calorie snack nuts. In fact, you can enjoy about 30 pistachios for only 100 calories.
Pistachio Crusted Cod with Roasted Kale and Red Onions
- 4 cod fillets (about 6 oz. each), or other firm white fish
- 1 bunch kale, ribs and stems removed, leaves roughly chopped
- 1 medium red onion, chopped
- Coarse salt and ground pepper
- 5 Tbsp. olive oil, divided
- ½ cup shelled pistachios
- ½ cup packed fresh parsley
- 1 garlic clove
- Lemon wedges
- Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place fish, kale and red onion on baking sheet. Drizzle 2 Tbsp. olive oil over kale and red onion. Season fish and vegetables with salt and pepper to taste. Set aside.
- In a food processor, pulse pistachios, parsley, and garlic until coarsely chopped, 15 seconds. With machine running, add remaining 3 Tbsp. oil in a steady stream; blend until mixture is chopped.
- Top fish with pistachio mixture and squeeze fresh lemon juice over fish. Roast until fish is opaque throughout, 10 to 12 minutes.
Yield: 4 servings
*Per Serving: Calories 390, Total Fat 23g (Saturated 3g, Trans 0g), Cholesterol 80mg, Sodium 560mg, Total Carbohydrate 15g (Dietary Fiber 6g, Sugars 4g), Protein 33g, Vitamin A 240%, Vitamin C 250%, Calcium 20%, Iron 15%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Disclosure: This post was sponsored by Wonderful® Pistachios.
Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.