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Recipes

Crispy Walnut Cod with Walnut Tzatziki

Quick & Easy Mediterranean Diet Main Course Dinner

This is a quick and easy dish that gives classic fried fish 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).

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Prep Time:

10

Total Time:

30

Serving Size:

4 servings

Nutrition Facts

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Nutrition Facts

  • Calories: 290
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 410mg
  • Carbohydrate: 27g
  • Fiber: 1g
  • Protein: 20g
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Ingredients

WALNUT TZATZIKI
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons walnuts, chopped
  • 1/4 diced cucumber
  • 1 tablespoon olive oil
  • 1 tablespoon fresh-squeezed lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
FISH
  • 1-pound cod fillet (cut into 4 pieces)
  • 2 tablespoons fresh-squeezed lemon juice
  • 3 tablespoons olive oil, divided
  • 1 cup walnut halves
  • 2 tablespoons lemon zest
  • 1/4 cup fresh parsley leaves, roughly chopped
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper

Instructions

WALNUT TZATZIKI

  1. Combine all ingredients for the walnut tzatziki in a small bowl. Stir to blend. Set aside.

FISH

  1. Preheat the oven to 425°F.
  2. Using a clean towel, gently press to remove water and pat the fish dry (this is especially important if you’re using thawed fish, which has more moisture). Drizzle fish fillets lightly with lemon juice and one tablespoon of olive oil and set aside.
  3. 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 fish covering the top, sides, and bottom of each fillet.
  4. Bake fish at 425°F for 15 minutes for thick fillets or 10 minutes for thin fillets.

Recipe and photo courtesy California Walnuts

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