Hazelnut Encrusted Cod with Nutty Rice and Broccoli
Let’s do something interesting with fish tonight! You can find cod, sablefish, black cod or Pacific cod at the fish counter, or freezer section. You can also by packages of frozen cod at many supermarkets. They are all reasonably sustainable catches so dare I say: “In Cod We Trust?”
Tonight, you’ll cook the fish with a toasted hazelnut crust. The fish is accompanied by a healthy portion of nutty rice. Bright green steamed broccoli with butter and lemon finishes the plate.
Grocery List: Hazelnut Encrusted Cod Nutty Rice and Broccoli
Baked Hazelnut Encrusted Cod
Produce
1 bunch green onions
1 bunch fresh parsley
12 ounces of broccoli
1 lemon
one half C. pecan halves
4-5 hazelnuts
Canned/Dried Foods
Panko or dried bread crumbs
(if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce(if needed)
rice wine vinegar(if needed)
balsamic vinegar(if needed)
unbleached flour(if needed)
Frozen Foods
Meat/Fish/Poultry
one lb. cod fillets
Chilled Foods/Dairy
one and one half C. cooked brown rice (in fridge at home leftover from yesterday)
Nutritional Value: Baked Hazelnut Encrusted Cod
Hazelnut Encrusted Cod
Nutritional Analysis
Per Serving
Calories: 580
Protein: 33g
Carbohydrates: 58 g
Total Fat: 25 g
(Saturated Fat:) 2.5 g
Dietary Fiber: 9 g
Cholesterol: 50 mg
Sodium: 820 mg
% calories from fat: 39.3 %
Serving Size:
Four ounces hazelnut encrusted halibut, 6 oz. nutty rice and 5 oz. broccoli.
