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