Try this MEDITERRANEAN CRISPY WALNUT COD WITH WALNUT TZATZIKI recipe, or contribute your own.
Suggest a better descriptionCRISPY WALNUT COD WITH WALNUT TZATZIKI
This is a quick and easy dish that gives classic fried ?sh a Mediterranean makeover with a crunchy walnut coating – not to mention a delicious way to enjoy good fats like omega-3s (walnuts have 2.5 grams of omega-3 ALA per one ounce serving).
Filed Under: Mediterranean Diet, Main dishes, Dinner, Quick & Easy
RATING
2
Average: 2 (1 vote)
ACTIVE TIME
10
TOTAL TIME
30
SERVING SIZE
4
INSTRUCTIONS
WALNUT TZATZIKI
Combine all ingredients for the walnut tzatziki in a small bowl. Stir to blend. Set aside.
FISH
Preheat the oven to 425°F.
Using a clean towel, gently press to remove water and pat the ?sh dry (this is especially important if you’re using thawed ?sh, which has more moisture). Drizzle ?sh ?llets lightly with lemon juice and one tablespoon of olive oil and set aside.
Pulse the walnuts, lemon zest, parsley, garlic, salt, pepper, and remaining olive oil in a blender until it’s the consistency of coarse cornmeal. Firmly press the walnut mixture into the ?sh covering the top, sides, and bottom of each ?llet.
Bake ?sh at 425°F for 15 minutes for thick ?llets or 10 minutes for thin ?llets.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 (663g) | ||
Recipe Makes: 1 | ||
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Calories: 1573 | ||
Calories from Fat: 1063 (68%) | ||
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Amt Per Serving | % DV | |
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Total Fat 118.1g | 157 % | |
Saturated Fat 10.4g | 52 % | |
Monounsaturated Fat 38.7g | ||
Polyunsanturated Fat 57.6g | ||
Cholesterol 268.8mg | 83 % | |
Sodium 234.4mg | 8 % | |
Potassium 2233.8mg | 59 % | |
Total Carbohydrate 22.6g | 7 % | |
Dietary Fiber 10.7g | 43 % | |
Sugars, other 11.9g | ||
Protein 118.5g | 169 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1573
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