Healthy Pistachio Crusted White Fish
Dinner made real easy: on the table in less than 30 minutes, this Healthy Pistachio Crusted White Fish is so flavorful, figure-friendly and perfect for busy weeknights!
What is you favorite type of fish? If you can’t tell by all the salmon recipes on here… mine is definitely salmon. While you could totally make this whole recipe using salmon, instead of the white fish, I decided to try something different and went with my go-to white fish, cod. I know tilapia gets a bad wrap and cod is a healthier option that you can find wild caught. Cod fillet is a beautiful thing. It’s easy to cook, and because it’s a mild-tasting fish, the ways to give it glorious flavor are endless.
To add tons of flavor and nutrition to the fish, I combined raw pistachios with panko breadcrumbs and pressed that mixture into the fillets that had a generous amount of Greek yogurt spread over the top.
There are lots of recipes that use only the panko, but I love the addition of pistachios for the extra crunch and yummy taste. Feel free to replace the pistachios with almonds, if you prefer.
I love recipes that are easy to prepare but have interesting ingredients with lots of flavor, and this recipe for baked white fish with a crust made of chopped pistachios, panko breadcrumbs and Greek yogurt certainly fits the bill. And it comes together with a simple, tasty quinoa spinach side dish. Major dinner winner!
TIPS WHEN MAKING HEALTHY PISTACHIO CRUSTED WHITE FISH
- I made this dish with fillets of cod, but you can use halibut, tilapia, orange roughy, grouper, or any type of mild white fish.
- Panko breadcrumbs are recommended. They absorb less moisture than plain breadcrumbs and keep their shape and crispiness better. If you happen to have regular breadcrumbs on-hand, that’s fine too.
- Save time by preparing the fish and getting it into the oven while the quinoa is cooking.
A complete meal in less than 30 minutes – sign me up! The spinach quinoa side pairs especially well with this baked fish, but feel free to serve the fish with salad, sautéed veggies, rice or my lemon parsley cauliflower rice. This is easy enough to make for dinner after work, but if you make it for dinner guests, they’ll probably never guess how easy it was to throw together.
If you’re looking for other seafood options, try these:
Honey Mustard Baked Fish and Veggies from Cotter Crunch
Blackened Fish Tacos with Creamy Avocado Sauce from Foodie Crush
- 3/4 cup uncooked quinoa
- 4 (6 ounce) pieces firm skinless white fish (such as cod or tilapia)
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 4 tablespoons nonfat Greek yogurt
- 1/4 cup whole-wheat or gluten-free panko bread crumbs (Italian seasoned is a good choice)
- 1/4 cup raw unsalted shelled pistachios, finely chopped
- 2 tablespoons olive oil
- 1 cup baby spinach
- 2 tablespoons lemon juice
Cook quinoa per package directions and set aside when cooked.
Preheat oven to 375°F and prepare a baking sheet with foil and spray with nonstick cooking spray.
Season fish with 1/2 teaspoon salt and 1/4 teaspoon pepper, then brush 1 tablespoon nonfat Greek yogurt on each fillet.
Mix panko breadcrumbs and chopped pistachios with 1 tablespoon olive oil; sprinkle over fish, pressing gently to adhere. Bake until opaque throughout, 12 to 15 minutes.
While fish is baking, fluff quinoa with a fork, then add baby spinach, lemon juice, 1 tablespoon oil, and 1/4 teaspoon each salt and pepper; toss to combine and serve with fish.
Nutritional info includes one fillet with topping and about 1/4 of the quinoa recipe.
MAKE IT GLUTEN FREE: Use gluten-free panko breadcrumbs. I used these Italian style panko breadcrumbs and found them at Kroger in the natural foods section.
MAKE IT LOW CARB: Serve w/ a side salad or roasted veggies instead of the quinoa.
MAKE IT DAIRY FREE: Use dairy free yogurt.