Baked Cod with Pistachio Sesame Crust, Roasted Brussels Sprouts and Lemon Yogurt Sauce
🩺 Diabetic-Friendly
Intermediate

Baked Cod with Pistachio Sesame Crust, Roasted Brussels Sprouts and Lemon Yogurt Sauce

An original and balanced recipe for the Diabetic-Friendly category: cod fillets baked with a crunchy pistachio and sesame crust, served with roasted Brussels sprouts and a fresh yogurt, lemon, and herb sauce.

20 minPrep
25 minCook
45 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 (aprox. 680) g cod fillets (skinless, porciones individuales)
  • 400 g Brussels sprouts (cut por the mitad)
  • 180 g plain Greek yogurt (without sugar)
  • 40 g pistachios (pelados, finely chopped)
  • 18 g sesame seeds (blancas or mixtas)
  • 45 ml olive oil (divided)
  • 1 unit lemon (zest and 30 ml/2 tbsp of juice en total)
  • 2 cloves garlic (1 grated for the sauce and 1 chopped for the verduras)
  • 10 g fresh parsley (chopped)
  • 10 g Dijon mustard (for adherir the crust)
  • 2 g sweet paprika (for the coles of Bruselas)
  • 5 g salt (or to taste, divided)
  • 2 g black pepper (freshly ground, divided)

Nutrition facts

per serving

385 kcal
Calories
37 g
Protein
13 g
Carbs
20 g
Fat
4 g
Fiber
9 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyTree NutsFishMustardSesame

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. Line a large baking sheet with parchment paper or lightly grease it with a little of the olive oil.

  2. 2

    2. Place the Brussels sprouts on the baking sheet. Toss them with 2 tablespoons / 30 ml olive oil, the chopped garlic, sweet paprika, 1/2 teaspoon / 2.5 g salt, and 1/4 teaspoon / 1 g black pepper. Spread in a single layer and roast for 10 minutes.

  3. 3

    3. Meanwhile, make the crust by mixing the chopped pistachios, sesame seeds, lemon zest, 2 tablespoons / 8 g chopped parsley, and a pinch of salt and pepper in a bowl.

  4. 4

    4. Pat the cod fillets dry with paper towels. Brush the tops with Dijon mustard and press them into the pistachio-sesame mixture to create an even crust.

  5. 5

    5. Remove the tray from the oven after the first 10 minutes, stir the Brussels sprouts, and make space for the fish. Place the cod fillets on the tray and drizzle the remaining 1 tablespoon / 15 ml olive oil over them.

  6. 6

    6. Bake everything together at 220 °C / 425 °F for 12 to 15 minutes more, or until the cod is opaque and flakes easily with a fork and the Brussels sprouts are browned at the edges.

  7. 7

    7. While everything bakes, make the sauce by mixing the Greek yogurt, lemon juice, grated garlic, the remaining parsley, 1/4 teaspoon / 1.5 g salt, and a pinch of black pepper. Stir until creamy.

  8. 8

    8. Serve each portion of cod with the roasted Brussels sprouts and a generous spoonful of lemon yogurt sauce on top or on the side.

Chef tips

Chop the pistachios by hand to keep some texture; if they are too fine, the crust loses crunch. Pat the cod very dry before adding the mustard so the coating sticks better.

Substitutions

You can substitute the cod with hake or pollock. Greek yogurt can be replaced with plain lactose-free yogurt for a milder flavor. If you do not have parsley, use fresh dill instead.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon
  • Illustrative image: Chef’s knifeIllustrative image

    Victorinox Fibrox Pro 8" Chef’s Knife

    Chopping, slicing and cutting strips

    • The knife I use most when cooking
    • Chops, slices and cuts into strips
    • Keep it sharp and hand-dry it
    View on Amazon

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