RecipeRX

Pistachio-Crusted Cod with Turmeric-Roasted Cauliflower and Lemon-Dill Quinoa

Pistachio-Crusted Cod with Turmeric-Roasted Cauliflower and Lemon-Dill Quinoa is built to be delicious and practical while aligning with healthy eating principles. It keeps sodium sensible by leaning on aromatics, herbs, spices, and a splash of citrus or vinegar instead of heavy salt. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

Anti Inflammatory Healthy Fats High Fiber Low-sodium NAFLD
Prep
15m
Cook
25m
Total
40m
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Ingredients

  • 2 count Cod fillets
  • 1/4 cup Shelled pistachios
  • 2 tbsp Whole wheat breadcrumbs
  • 1 tbsp Fresh parsley
  • 1/2 tsp Lemon zest
  • 1/4 tsp Black pepper
  • 1 tsp Dijon mustard
  • 2 cups Cauliflower florets
  • 1 tbsp Olive oil
  • 1/2 tsp Ground turmeric
  • 1/4 tsp Garlic powder
  • 1/2 cup Quinoa
  • 1 cup Low-sodium vegetable broth
  • 1 tbsp Fresh dill
  • 1 tbsp Lemon juice
  • 2 count Lemon wedges

Instructions

  1. Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
  2. Prepare the quinoa: Rinse quinoa thoroughly. In a small saucepan, combine rinsed quinoa and low-sodium vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.
  3. Roast the cauliflower: While quinoa cooks, toss cauliflower florets with olive oil, ground turmeric, garlic powder, and a pinch of black pepper on one prepared baking sheet. Spread in a single layer and roast for 20-25 minutes, or until tender and slightly caramelized, flipping halfway through.
  4. Prepare the pistachio crust: In a small food processor or by hand (finely chop with a knife), finely chop the shelled pistachios. In a shallow dish, combine chopped pistachios, unsalted whole wheat breadcrumbs, fresh parsley, lemon zest, and 1/4 tsp black pepper.
  5. Crust the cod: Pat cod fillets dry with paper towels. Lightly spread the low-sodium Dijon mustard evenly over the top side of each fillet. Press the pistachio mixture firmly onto the mustard-coated side of the cod fillets.
  6. Bake the cod: Place the crusted cod fillets on the second prepared baking sheet. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork. Cooking time may vary depending on fillet thickness.
  7. Finish the quinoa: Once quinoa is cooked, fluff with a fork. Stir in fresh dill and lemon juice. Season with an optional tiny pinch of salt and/or additional black pepper to taste, keeping sodium intake in mind for NAFLD management.
  8. Serve: Divide the lemon-dill quinoa and turmeric-roasted cauliflower evenly between two plates. Top each with a pistachio-crusted cod fillet. Garnish with fresh lemon wedges.

Nutrition (per serving)

Calories: 497
Carbs: 45
Protein: 40
Fat: 18
Sodium: 221
Fiber: 8

Servings: 2 · Author: RecipeRX