Hazelnut Encrusted Cod with Nutty Rice and Broccoli

Let’s do something interesting with fish tonight! You can find cod, sablefish, black cod or Pacific cod at the fish counter, or freezer section. You can also by packages of frozen cod at many supermarkets. They are all reasonably sustainable catches so dare I say: “In Cod We Trust?”
Tonight, you’ll cook the fish with a toasted hazelnut crust. The fish is accompanied by a healthy portion of nutty rice. Bright green steamed broccoli with butter and lemon finishes the plate.

Grocery List: Hazelnut Encrusted Cod Nutty Rice and Broccoli
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Baked Hazelnut Encrusted Cod


1 bunch green onions

1 bunch fresh parsley

12 ounces of broccoli

1 lemon

one half C. pecan halves

4-5 hazelnuts

Canned/Dried Foods

Panko or dried bread crumbs (if needed)

low sodium vegetable broth (if needed)

low sodium soy sauce (if needed)

rice wine vinegar (if needed)

balsamic vinegar (if needed)

unbleached flour (if needed)

Frozen Foods


one lb. cod fillets 

Chilled Foods/Dairy

one and one half C. cooked brown rice  (in fridge at home leftover from yesterday)


Nutritional Value: Baked Hazelnut Encrusted Cod

Hazelnut Encrusted Cod

Nutritional Analysis

Per Serving

Calories: 580

Protein: 33g

Carbohydrates: 58 g

Total Fat: 25 g

(Saturated Fat:) 2.5 g

Dietary Fiber: 9 g

Cholesterol: 50 mg

Sodium: 820 mg

% calories from fat: 39.3 %

Serving Size:

Four ounces hazelnut encrusted halibut, 6 oz. nutty rice and 5 oz. broccoli.