Healthy Pistachio Crusted White Fish served with quinoa on a white plate
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4 from 3 votes
Nutrition Facts
Healthy Pistachio Crusted White Fish
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
  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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