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!

Healthy Pistachio Crusted White Fish served with quinoa on a white plate

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.

Healthy Pistachio Crusted White Fish on a sheet pan ready for baking

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.

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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!

quinoa and spinach side dish to serve with Healthy Pistachio Crusted White Fish

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.
side view of Healthy Pistachio Crusted White Fish with bite taken out

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:

Garlic Parmesan Tilapia Over Cauliflower Rice

Pineapple Salsa Fish Taco Bowls

Honey Mustard Baked Fish and Veggies from Cotter Crunch

Blackened Fish Tacos with Creamy Avocado Sauce from Foodie Crush

I’d love to know if you make this (or any) recipe! Tag @kimscravings on Instagram and be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

Healthy Pistachio Crusted White Fish served with quinoa on a white plate
Healthy Pistachio Crusted White Fish served with quinoa on a white plate
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5 from 4 votes
Nutrition Facts
Healthy Pistachio Crusted White Fish
Amount Per Serving
Calories 378 Calories from Fat 114
% Daily Value*
Total Fat 12.7g 20%
Saturated Fat 2.1g 11%
Polyunsaturated Fat 2.3g
Monounsaturated Fat 6.3g
Cholesterol 90.6mg 30%
Sodium 829mg 35%
Potassium 261.9mg 7%
Total Carbohydrates 30.9g 10%
Dietary Fiber 3.3g 13%
Sugars 1g
Protein 35.9g 72%
Vitamin A 10.4%
Vitamin C 7.4%
Calcium 22.6%
Iron 9.2%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:4 servings
Healthy Pistachio Crusted White Fish
Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
 
Dinner made real easy: on the table super fast, this baked fish meal is delicious, healthy and perfect for busy weeknights!
Ingredients
  • 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
Instructions
  1. Cook quinoa per package directions and set aside when cooked.
  2. Preheat oven to 375°F and prepare a baking sheet with foil and spray with nonstick cooking spray.
  3. Season fish with 1/2 teaspoon salt and 1/4 teaspoon pepper, then brush 1 tablespoon nonfat Greek yogurt on each fillet.
  4. 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.
  5. 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.
Recipe Notes

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.

Author: Kim
Course: Main Course
Cuisine: American
Keyword: Healthy Pistachio Crusted White Fish, healthy white fish recipe, pistachio crusted fish

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