Pistachio Crusted Black Cod Fillets in a Sicilian Sauce

May 09, 2023May 9, 20230 1
Pistachio Crusted Black Cod Fillets in a Sicilian Sauce
in Seafood

Prep

30 min

Cook

30 min

Ready In

1 hr

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 black cod fish fillets
1 cup pistachio nut , ground ( or use what ever type of nuts you have on hand )
1 egg white
1 tablespoon olive oil
1/2 fennel bulb , diced
1 red onion , diced
12 ounces cremini mushrooms , sliced
4 garlic cloves , mashed to form a paste with salt
1 tablespoon fresh thyme leave
1 cup white wine
1/4 cup sultana
10 green olives , pitted and roughly chopped
2 tablespoons capers , drained and rinsed
1/4 cup pine nuts , toasted
2 oranges , juice and zest of
salt and pepper
oil ( I used peanut oil )

Nutrision Information

Servings Per Recipe
4
Calories
536
Sugar
12g
Fat
29g
Pistachio-crusted black cod fillets in a Sicilian sauce are a delicious and nutritious seafood dish that combines the flavors of the Mediterranean. Black cod is a buttery and flaky fish that pairs well with the rich and sweet flavors of the Sicilian sauce, which is made with fennel, red onion, mushrooms, sultanas, olives, capers, and pine nuts. The dish is served with a homemade pistachio crust for added crunch and flavor. This recipe is perfect for seafood lovers who want to enjoy a flavorful and healthy meal that is easy to make and impressive enough to serve for special occasions. The dish can be paired with a chilled white wine to complement its rich and complex flavors.

Instructions

1.Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2.In a bowl, whisk the egg white until frothy. In a separate bowl, mix the ground pistachios, salt, and pepper.
3.Dredge the black cod fillets in the egg white and then the pistachio mixture, pressing to adhere.
4.In a large skillet, heat the olive oil over medium heat. Add the fennel and onion and cook until softened, about 5 minutes.
5.Add the mushrooms, garlic paste, and thyme leaves and cook until the mushrooms are tender, about 10 minutes.
6.Add the white wine, sultanas, olives, capers, and pine nuts and cook for 5 minutes.
7.Add the orange zest and juice and cook for an additional 5 minutes.
8.Transfer the cod fillets to the prepared baking sheet and bake for 10-12 minutes, until opaque and cooked through.
9.Serve the cod fillets topped with the Sicilian sauce.

PROS

Pistachio-crusted black cod fillets have a crispy texture and nutty flavor that pairs well with the sweet and salty Sicilian sauce.

The dish is low in carbohydrates and high in healthy fats and protein.
The combination of ingredients is rich in vitamins and minerals.

CONS

Black cod fillets may be expensive due to their high demand and availability in limited quantities.

The preparation time for this recipe may be longer than other fish recipes due to the need for a homemade garlic paste and Sicilian sauce.

Some of the ingredients, such as pine nuts and sultanas, may be difficult to find in certain regions.

HEALTH & BENEFITS

Black cod is known for its heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.
Pistachios are rich in protein and fiber and can help improve cholesterol levels in the body.
Garlic has been linked to several health benefits, including reducing cholesterol levels, preventing blood clots, and boosting immunity.
Oranges are a great source of vitamin C, which is essential for immune health.

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