Healthy Pistachio Crusted White Fish

4.58 from 7 votes

Nutrition Facts

Amount Per Serving

Calories 378 Calories from Fat 114

% Daily Value*

Fat 12.7g20%

Saturated Fat 2.1g13%

Polyunsaturated Fat 2.3g

Monounsaturated Fat 6.3g

Cholesterol 90.6mg30%

Sodium 829mg36%

Potassium 261.9mg7%

Carbohydrates 30.9g10%

Fiber 3.3g14%

Sugar 1g1%

Protein 35.9g72%

Vitamin A 520IU10%

Vitamin C 6.1mg7%

Calcium 226mg23%

Iron 1.7mg9%

* 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.

Author: Kim

Course: Main Course

Cuisine: American

Keyword: Healthy Pistachio Crusted White Fish, healthy white fish recipe, pistachio crusted fish

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