Cod has a mild, flaky texture that practically begs for a crunchy topping, and a mix of finely chopped walnuts, lemon zest, and parsley delivers exactly that without a trace of gluten. Baking rather than frying keeps the fat firmly in the unsaturated column, which is where this dish earns its Mediterranean stripes.
Ingredients
- 4 (5 oz) cod fillets
- 2/3 cup walnuts, finely chopped
- 1/3 cup gluten-free breadcrumbs
- 2 tbsp fresh parsley, chopped
- Zest of 1 lemon
- 3 tbsp extra-virgin olive oil, divided
- 1 tbsp Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper to taste
- Lemon wedges, for serving
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment.
- In a bowl, combine walnuts, gluten-free breadcrumbs, parsley, lemon zest, 1 tbsp olive oil, salt, and pepper.
- Pat cod fillets dry and season with salt and pepper. Place on the baking sheet.
- Whisk mustard, garlic, and remaining olive oil, then brush over the top of each fillet.
- Press the walnut mixture firmly onto the mustard layer of each fillet.
- Bake for 15-18 minutes, until the crust is golden and the fish flakes easily with a fork.
- Serve with lemon wedges.
Nutrition Facts (per serving)
| Calories | 360 |
| Total fat | 24g |
| Total carbohydrates | 9g |
| Dietary fiber | 2g |
| Protein | 29g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Cod supplies lean protein without the saturated fat that comes with red meat, while walnuts and olive oil bring omega-3s and monounsaturated fats that support a healthy inflammatory response. Skipping cured or processed ingredients keeps sodium in check, making this a genuinely heart-supportive weeknight dinner.
Pair it with a simple green salad or roasted vegetables to round out the plate.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
