Healthy Pistachio Crusted White Fish
Amount Per Serving
Calories from Fat 114
% Daily Value*
Total Fat 12.7g
Saturated Fat 2.1g
Polyunsaturated Fat 2.3g
Monounsaturated Fat 6.3g
Total Carbohydrates 30.9g
Dietary Fiber 3.3g
* Percent Daily Values are based on a 2000 calorie diet.
Dinner made real easy: on the table super fast, this baked fish meal is delicious, healthy and perfect for busy weeknights!
pieces firm skinless white fish (such as cod or tilapia)
nonfat Greek yogurt
whole-wheat or gluten-free panko bread crumbs (Italian seasoned is a good choice)
raw unsalted shelled pistachios, finely chopped
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.
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.
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