Almond-Crusted Baked Cod with Herbs
Tender cod fillets coated in a crunchy almond-herb crust, baked to perfection. A protein-rich, low-glycemic dinner that supports stable blood sugar levels.
This almond-crusted cod delivers exceptional nutrition for blood sugar management while satisfying your craving for something crispy and flavorful. Unlike traditional breaded fish that uses high-glycemic breadcrumbs or stuffing mix, this recipe features finely ground almonds as the coating base—providing healthy fats, fiber, and protein that slow glucose absorption and promote sustained energy.
Cod is an excellent choice for glycemic health, offering lean protein with virtually zero carbohydrates. The protein content helps stabilize blood sugar by slowing digestion and preventing rapid glucose spikes. The almond crust adds heart-healthy monounsaturated fats and additional protein, creating a complete meal that keeps you satisfied for hours. We've replaced honey with a light brushing of Dijon mustard, which adds flavor complexity without added sugars.
For optimal blood sugar control, pair this dish with non-starchy vegetables like roasted broccoli or a mixed green salad dressed with olive oil and lemon. The combination of protein, healthy fats, and fiber creates an ideal low-glycemic meal. Eating your vegetables first, followed by the protein, can further minimize any glucose response. This recipe proves that managing blood sugar doesn't mean sacrificing taste or texture—you'll enjoy every crispy, herb-infused bite.
Blood Sugar Impact
Minimal blood sugar impact expected. This high-protein, low-carb meal with healthy fats from almonds and olive oil will provide stable energy for 3-4 hours without causing significant glucose spikes.
Blood Sugar Tips
- ✓ Pair with non-starchy vegetables like roasted broccoli or a leafy green salad to add fiber and further stabilize blood sugar
- ✓ Eat this meal earlier in the day when insulin sensitivity is typically higher for optimal glucose management
- ✓ Consider a brief 10-15 minute walk after eating to enhance glucose uptake by muscles and maintain steady blood sugar levels
🥗 Ingredients
- 16 oz cod fillets, skinless
- 0.75 cup blanched almond flour
- 2 tbsp Dijon mustard
- 3 tbsp fresh parsley, finely chopped
- 2 tbsp fresh dill, finely chopped
- 0.5 tsp garlic powder
- 1 tsp lemon zest
- 0.5 tsp sea salt
- 0.25 tsp black pepper, freshly ground
- 1 tsp olive oil cooking spray
- 16 oz cod fillets, skinless
- 0.75 cup blanched almond flour
- 2 tbsp Dijon mustard
- 3 tbsp fresh parsley, finely chopped
- 2 tbsp fresh dill, finely chopped
- 0.5 tsp garlic powder
- 1 tsp lemon zest
- 0.5 tsp sea salt
- 0.25 tsp black pepper, freshly ground
- 1 tsp olive oil cooking spray
👨🍳 Instructions
- 1
Position an oven rack in the upper third of your oven and preheat to 400°F (200°C). Line a rimmed baking sheet with parchment paper and lightly coat with olive oil cooking spray.
- 2
Pat the cod fillets completely dry using paper towels, removing all surface moisture. This ensures the crust will adhere properly and become crispy during baking. Season both sides lightly with a pinch of salt and pepper.
- 3
In a shallow bowl, combine the almond flour, chopped parsley, chopped dill, garlic powder, lemon zest, salt, and black pepper. Mix thoroughly with a fork until all herbs are evenly distributed throughout the almond flour.
- 4
Using a pastry brush or the back of a spoon, spread a thin, even layer of Dijon mustard over the top surface of each cod fillet. The mustard acts as a flavorful adhesive for the almond-herb coating.
- 5
Press each mustard-coated fillet, mustard-side down, into the almond-herb mixture. Use your hands to gently press the coating onto the fish, ensuring complete coverage. Carefully transfer each crusted fillet to the prepared baking sheet, crust-side up.
- 6
Lightly mist the tops of the crusted fillets with olive oil cooking spray. This helps the almond crust achieve a beautiful golden-brown color and crispy texture during baking.
- 7
Bake in the preheated oven for 10-12 minutes, until the fish flakes easily when tested with a fork and the internal temperature reaches 145°F (63°C). The almond crust should be golden and fragrant. Avoid overbaking, as cod can become dry.
- 8
Remove from the oven and let rest for 2 minutes before serving. Garnish with fresh lemon wedges and additional chopped herbs if desired. Serve immediately alongside non-starchy vegetables for a complete low-glycemic meal.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 578 | 2310 |
| Carbs | 46g | 183g |
| Sugars | 4g | 15g |
| Natural Sugars | 4g | 15g |
| Protein | 20g | 78g |
| Fat | 40g | 161g |
| Saturated Fat | 14g | 56g |
| Unsaturated Fat | 26g | 104g |
| Fiber | 16g | 64g |
| Soluble Fiber | 5g | 19g |
| Insoluble Fiber | 11g | 44g |
| Sodium | 10029mg | 40114mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Coconut flour has virtually zero glycemic impact and higher fiber content. Flaxseed and hemp seed meals contain more omega-3s and soluble fiber that further slow glucose absorption, resulting in an even lower glycemic response than almond flour.
Whole grain and stone-ground mustards contain intact mustard seeds with additional fiber and resistant starch that slow digestion and minimize any glucose spike, whereas Dijon is more processed and refined.
Avocado and macadamia nut oils have higher monounsaturated fat content which improves insulin sensitivity and slows gastric emptying more effectively than olive oil, leading to better blood sugar control and reduced post-meal glucose elevation.
🔬 The Science Behind This Recipe
Why This Recipe Keeps Your Blood Sugar Steady
This almond-crusted cod is a masterclass in blood sugar management, with a glycemic load of just 0.5—essentially zero impact on your glucose levels. The secret lies in its protein and healthy fat combination. Cod is pure protein with virtually no carbohydrates, meaning it won't spike your blood sugar at all. Instead, protein triggers a gentle, sustained release of energy while keeping you satisfied for hours. The almond flour coating is equally brilliant: unlike wheat-based breadcrumbs (which can have a GI of 70+), almonds contain healthy monounsaturated fats, fiber, and protein that slow digestion dramatically. This means any minimal carbohydrate present is absorbed gradually, preventing the rapid glucose surge you'd get from traditional breaded fish.
The science behind this recipe's low GI of 26 comes down to macronutrient balance. When you eat protein and fat together—as you do with cod and almonds—your stomach empties more slowly. This delayed gastric emptying is your metabolic friend, as it means glucose enters your bloodstream at a crawl rather than a flood. The Dijon mustard adds another subtle benefit: vinegar-based condiments have been shown to improve insulin sensitivity and reduce post-meal blood sugar spikes by 20-30% in some studies.
For optimal results, pair this dish with non-starchy vegetables like roasted broccoli or a leafy green salad. Eating your vegetables first, then the protein, further blunts any glucose response. A 10-minute walk after your meal can also help your muscles absorb glucose more efficiently, keeping levels even steadier. This is how you build a truly blood-sugar-friendly plate.