Pecan-crusted Cod with Lemony Spinach & Quinoa

Feature Image
Description

Pecans, almonds, walnuts, and hazelnuts are popular nuts that can be used in place of breadcrumbs to create a delicious crust on fish. These nuts will add heart-healthy fats, along with protein, fiber, and vitamins and minerals like magnesium and vitamin E.

Cooking level
Intermediate
Contains
tree nuts
Recipe tags
Lunch
Dinner
Main
Fish
Pescatarian
Intermediate
1-30 minutes
Servings
4
Prep time
10 minutes
Cook time
15 minutes
Total time
25 minutes

What you’ll need

  • Baking sheet or rimmed baking sheet
  • Parchment paper
  • Large mixing bowl
  • Small bowl

Ingredients

Pecan-crusted cod filets:

  • Four 6 oz. portions wild-caught cod
  • Kosher salt and ground black pepper
  • 2 tbsp. Dijon mustard
  • ½ cup finely chopped pecans*

Lemony spinach and quinoa:

  • ¾ cup dry quinoa*
  • 6 cups fresh baby spinach
  • ½ cup extra virgin olive oil
  • 1 tsp. salt
  • ½ tsp. black pepper
  • Juice of 1 lemon

*Important note: Nuts and quinoa may be triggering during flare-ups.

Disclaimer: Information purposes only. The recipes and grocery guides are not intended to diagnose, treat, cure, or prevent any disease. Please consult with a healthcare professional regarding any medical or health-related diagnosis or treatment options.

Cooking steps

1

Preheat the oven to 400°F.

1

Cook ¾ cup quinoa per package directions.

1

While the quinoa is cooking, place the four 6 oz. cod filets, skin side down, on a spray-coated baking sheet or rimmed baking sheet with parchment paper. Generously brush the top of the filets with 2 tbsp. Dijon mustard and then sprinkle generously with salt and pepper.

1

Evenly press the ½ cup of chopped pecans thickly on top of the Dijon mustard on each cod filet. Bake cod filets until completely opaque throughout, approximately 12-15 minutes.

1

Prepare lemon vinaigrette by whisking together ½ cup extra virgin olive oil, fresh lemon juice, and salt and pepper in a small bowl.

1

Fluff the cooked quinoa while it is still warm and transfer it to a larger mixing bowl to be combined with 6 cups of baby spinach leaves.

1

Toss both the cooked quinoa and spinach with the lemony vinaigrette.

1

When ready, remove the baked cod filets from the oven and serve immediately with a generous spoonful of the lemony spinach and quinoa mixture.

Nutritional information

(per serving)

Calories: 571

Total fat: 39 g

Saturated fat: 5 g

Cholesterol: 83 mg

Sodium: 625 mg

Carbohydrate: 23 g

Fiber: 5 g

Sugar: 0 g

Protein: 34 g

Need help managing your Crohn’sUC?

If you’d like to explore treatment options to help manage your symptoms, reach out to your gastroenterologist.