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Almond-Crusted Cod With Apricot Chutney

Healthy Facts:

  • Omega-3 fats in cod lower triglyceride levels in the blood, improving cholesterol and heart health
  • Cod is an excellent source of vitamins B12 and B6, both of which boost energy and lower risk of heart attack
  • Apricots are packed with vitamin A, which protects the eyes from free-radical damage

25 Min Cook Time | 15 Min Prep Time | Serving 4 | 431 Calories per Serving


  • 1/2 cup diced dried apricots
  • 1 2-inch lemon peel
  • 4 teaspoons whole-grain mustard
  • 2 teaspoons white wine vinegar
  • 1 tablespoon olive oil
  • 1 dash salt
  • 1 dash pepper
  • 1 tablespoon unsalted almond butter
  • 1/2 teaspoon olive oil
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 3/4 cup sliced blanched almonds
  • 4 6-oz. cod filets

What You Need

  • Small saucepan
  • Wooden spoon
  • Measuring cups
  • Measuring spoons
  • Baking sheet
  • Parchment paper
  • Small bowl
  • Spoon

How To Make It

  1. For the apricot chutney: Combine the apricots, lemon peel and 1/2 cup water in a small saucepan over high heat. Cook until most of the water is absorbed, about 5 minutes.
  2. Stir in the mustard, white wine vinegar and olive oil. Season to taste with salt and pepper. Remove from heat.
  3. For the cod: Preheat the oven to 400 degrees F and move a rack to the middle of the oven. Line a baking sheet with parchment paper.
  4. In a small bowl, combine the almond butter and olive oil with a spoon, stirring until smooth.
  5. Season cod with salt and pepper.
  6. Rub 1/4 of the almond butter mixture over the top of each piece of fish using the backside of a spoon.
  7. Sprinkle almonds evenly on top of the fish, then place the fillets on a prepared pan.
  8. Bake for 10 to 12 minutes on the middle rack, or until fish is opaque and the almonds are browned.
  9. Serve with chutney.

Frances Masters

Frances Masters is a BACP accredited psychotherapist with over 30,000 client hours of experience. Follow her @fusioncoachuk, or visit The Integrated Coaching Academy for details about up coming training.