Honey Mustard-Pecan Crusted Cod
Prep: 20 minutes
Bake: 13 minutes • Serves: 8
1 cup chopped pecans
1/2 cup panko breadcrumbs
3 tablespoons chopped fresh parsley
8 skinless cod fillets (about 5 ounces each)
1 teaspoon salt
1 teaspoon black pepper
1/2 cup honey mustard
3 large carrots, thinly sliced diagonally
1 small leek, halved lengthwise, then sliced crosswise (about 1/2 cup)
1 small red onion, thinly sliced
2 tablespoons olive oil
1. Preheat oven to 375°; spray 2 rimmed baking pans with cooking spray. In wide, shallow dish, stir pecans, breadcrumbs and 2 tablespoons parsley. Place cod in single layer on 1 prepared pan; sprinkle with 1/2 teaspoon each salt and pepper. Brush cod with honey mustard; press pecan mixture into cod.
2. On second prepared pan, toss carrots, leek, onion, oil, and remaining 1 tablespoon parsley, and 1/2 teaspoon each salt and pepper; bake cod and vegetables 13 minutes or until internal temperature of cod reaches 145° and vegetables are tender-crisp, stirring vegetables once. Makes about 5-1/4 cups vegetables.
3. Serve cod with vegetables.
Approximate nutritional values per serving (1 fillet, 2/3 cup vegetables):
314 Calories, 14g Fat (2g Saturated), 54mg Cholesterol,
549mg Sodium, 18g Carbohydrates, 4g Fiber, 25g Protein