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Pistachio Cod with Mango-Jalapeño Salsa
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Calorie Smart
High Protein
Fiber Powered
Pistachio Cod with Mango-Jalapeño Salsa

plus Purple Sweet Potato Mash, Asparagus & Charred Corn

10 min
Difficulty: 2/3

This fish dish is swimming in vibrant colors, textures, and flavors! You'll set a flaky pistachio-crusted cod fillet atop a vibrant and antioxidant-rich mash of purple sweet potatoes beside a charred asparagus and corn medley. To finish, top with a tangy-spicy homemade mango-jalapeño salsa.

Allergens

Fish
Wheat
Milk
Tree Nuts

Utensils

Baking Sheet
Paper Towel
Large Pan
Small Bowl
Strainer
Medium Pot
Peeler
Potato Masher

Tags

Under 650 Calories
Calorie Smart
High Protein
Fiber Powered
Pork-free
Regional-specialty
Sodium Smart
Spring
New
Premium
Classic Plates
Ingredients
Corn

Corn

1 unit

Sour Cream

Sour Cream

1.5 tablespoon

Asparagus

Asparagus

6 ounce

Pistachios

Pistachios

0.5 ounce

Jalapeño

Jalapeño

1 unit

Icelandic Cod

Icelandic Cod

10 ounce

Lime

Lime

1 unit

Panko Breadcrumbs

Panko Breadcrumbs

0.25 cup

Mango Chutney

Mango Chutney

2 ounce

Purple Sweet Potato

Purple Sweet Potato

2 unit

Shallot

Shallot

1 unit

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Olive Oil

Olive Oil

1 tablespoon (tbsp)

Butter

Butter

1 tablespoon (tbsp)

Preparation
1
Prep

  • Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.

  • Peel and dice sweet potatoes into ½-inch pieces. Finely chop pistachios. Trim and discard woody bottom ends from asparagus; chop into 1-inch pieces. Drain corn. Halve, peel, and finely dice shallot until you have about 2 TBSP (4 TBSP for 4 servings). Halve jalapeño lengthwise, removing ribs and seeds for less heat; thinly slice lengthwise, then finely dice until you have about 2 TBSP (4 TBSP for 4). Halve lime.

2
Cook Sweet Potatoes

  • Place sweet potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 15-20 minutes.

  • Reserve ½ cup sweet potato cooking liquid (1 cup for 4 servings), then drain. Return sweet potatoes to pot; add 1 TBSP butter (2 TBSP for 4) and sour cream. Mash until smooth and creamy, adding splashes of reserved sweet potato cooking liquid as needed.

  • Keep covered off heat until ready to serve.

3
Bake Cod

  • While sweet potatoes cook, in a small bowl, combine pistachios, panko, a drizzle of olive oil, salt, and pepper.

  • Pat cod* dry with paper towels. Season all over with salt and pepper. Mound tops of cod with pistachio mixture, pressing to adhere. Lightly coat a baking sheet with olive oil and add cod, coated sides up.

  • Bake on top rack until crust is browned and crispy and cod is cooked through, 8-10 minutes. TIP: If the crust isn’t browning, broil for the last minute of cooking!

4
Cook Asparagus & Corn

  • Meanwhile, heat a drizzle of olive oil in a large pan over medium-high heat. Add asparagus and cook until beginning to soften, 2-3 minutes.

  • Add corn in a single layer and cook, undisturbed, until corn begins to char, 2-3 minutes.

  • Continue to cook, stirring occasionally, until asparagus is tender and corn is charred, 2-3 minutes more. TIP: If corn begins to pop, cover pan.

5
Make Salsa

  • While veggies cook, in a second small bowl, combine diced shallot, diced jalapeño, mango chutney, and juice from lime. Season with salt and pepper.

6
Serve

  • Divide sweet potato mash between plates and spread evenly into a circle (about ¼ inch thick). Top with cod and asparagus and corn in separate sections. Top with mango-jalapeño salsa and serve.

Nutrition per serving

640

kcal

Calories

20

g

Fat

7

g

Saturated Fat

76

g

Carbohydrate

18

g

Sugar

11

g

Dietary Fiber

33

g

Protein

85

mg

Cholesterol

390

mg

Sodium

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