Medium-to-fatty fish with a firmer texture and richer flavor (like cod, salmon, or swordfish) are perfect grilling,
Health benefits of Cod
Cod is the leanest protein available, meaning the protein to calorie ratio beats out any other food. Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. An individual 100 g (raw) portion of cod has less than 90 calories, less than one gram of fat, and 17 grams of protein.
4 cod fillets (about 6 ounces each), or other firm white fish 1/2 teaspoon salt, divided 1/4 teaspoon black pepper 1/2 cup shelled unsalted pistachios 1/2 cup whole-grain Panko breadcrumb 1 clove garlic 1/4 cup plain Greek yogurt 2 teaspoons Dijon mustard 1 teaspoon lemon zest 1 teaspoon olive oil