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Dry Mustard Pistachio Crusted Cod Fish

Yields4 Servings

Serve this fish with fresh coleslaw and mashed new potatoes seasoned with butter, whole grain mustard, salt and pepper to make it a meal.

Ingredients
 24 oz codfish fillets, or other firm white fish
 ½ cup unsalted and shelled pistachios, chopped fine in food processor
 1 cup fresh bread crumbs
 4 tsp dry mustard powder
 4 large eggs
 2 Tbsp canola oil
 salt and freshly ground pepper, to taste
Instructions
1

Preheat oven to 400°F.

2

In a bowl mix together pistachios, bread, mustard, salt and pepper.

3

In another bowl, separate egg whites from yolks, discard yolks (or reserve for another dish), and whisk whites for 20 seconds.

4

Pat the codfish very dry with numerous paper towels to remove any water. Season fish with salt and pepper. Dip both sides of the codfish generously in the egg whites. Then coat both sides with pistachio mix, ensuring it is thoroughly coated.

5

On stovetop, preheat oil in a fry pan over medium heat, adjusting the heat until the oil slightly smokes. Lightly brown the fish on both sides.

6

Transfer browned fish to a baking sheet and bake on middle rack of the oven approximately 10 to 15 minutes depending on the thickness of the cod (less time for thinner pieces).

Nutrition Facts

Servings 4


Amount Per Serving
Calories 443
% Daily Value *
Total Fat 23g36%

Saturated Fat 2.5g13%
Cholesterol 78mg26%
Total Carbohydrate 15g5%

Dietary Fiber 4g16%
Sugars 3g
Protein 44g88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.