By Grocery List Plus Editorial Staff | Published on June 10, 2026
Serves 4
279 cal · 20 min
Nut-and-Seed-Crusted Fish Fillets
Recipe GLPR113b57dce06892
Pan-seared cod fillets coated with a crunchy Mediterranean crust of almonds, sesame seeds, and fennel, bound together with Dijon mustard and honey. A simple yet elegant main course that is high in protein and naturally free from grains, sugar, and common allergens.
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Ingredients
1/2 cup finely chopped raw almonds
3 tablespoons sesame seeds
1 tablespoon crushed fennel seeds
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
4 teaspoons Dijon mustard
2 teaspoons honey
4 cod fillets, about 5 ounces each
Directions
In a small bowl, combine the chopped almonds, sesame seeds, crushed fennel seeds, ground cumin, kosher salt, and black pepper. Set the spice and nut mixture aside.
In another small bowl, whisk together the Dijon mustard and honey until fully combined to create the binding paste.
Pat the cod fillets dry with paper towels to remove excess moisture, which helps the coating adhere properly.
Brush the top side of each cod fillet generously with the mustard-honey mixture, dividing it evenly among the four fillets.
Press the nut-and-seed mixture firmly onto the mustard-coated side of each fillet, coating evenly and making sure the crust adheres well.
Heat a non-stick skillet or lightly dampened baking sheet over medium-high heat. Place the fillets crust-side up on the heated surface.
Cook for 8 to 10 minutes until the fish is opaque throughout and flakes easily when tested with a fork, reaching an internal temperature of 145°F. The nut crust will become golden and crispy.
Transfer to a serving platter and serve immediately while the crust is still warm and crunchy.
Comments
This is a straightforward weeknight fish dish with all ingredients readily available at Harris Teeter, Food Lion, Walmart, or Kroger without a special trip. The cost runs moderate—fresh cod is typically $12–15 per pound, and almonds with sesame seeds add a few dollars, landing at roughly $4–5 per serving depending on fillet size. The 20-minute stated time is honest if fillets are thin and the nut mixture is pre-ground; however, if you are toasting and crushing whole fennel seeds and almonds yourself, add 5–10 minutes. The dish suits busy families, holds together without constant attention, and is a same-night plate—the crust softens on reheating, so leftovers work but will not have the same textural snap.
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