Healthy Pistachio Crusted White Fish
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
- 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.
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.
Nutrition
Calories: 378kcal | Carbohydrates: 30.9g | Protein: 35.9g | Fat: 12.7g | Saturated Fat: 2.1g | Polyunsaturated Fat: 2.3g | Monounsaturated Fat: 6.3g | Cholesterol: 90.6mg | Sodium: 829mg | Potassium: 261.9mg | Fiber: 3.3g | Sugar: 1g | Vitamin A: 520IU | Vitamin C: 6.1mg | Calcium: 226mg | Iron: 1.7mg