Healthy Food Recipes: Fish with Pistachio Crust

Prep Time

15 minutes

Cook Time

20 minutes

Additional Time

5 minutes

Total Time

40 minutes

Servings

4

Ingredients

• 4 (6-ounce) fish fillets (such as tilapia, cod, or halibut)
• 1 cup shelled pistachios, finely chopped
• 1/2 cup panko breadcrumbs
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon chopped fresh parsley
• 1 teaspoon grated lemon zest
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil

Steps to Cook

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a shallow bowl, combine the chopped pistachios, panko breadcrumbs, Parmesan cheese, parsley, lemon zest, salt, and black pepper. Mix well.

3. Pat the fish fillets dry with paper towels and season them with a pinch of salt and pepper.

4. Brush the top of each fish fillet with a thin layer of olive oil.

5. Gently press the pistachio mixture onto the top of the fish fillets, covering them completely.

6. Arrange the coated fish fillets on the prepared baking sheet.

7. Bake the fish in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork and the crust is golden brown.

8. Remove the fish from the oven and let it rest for 5 minutes before serving.

Cook’s Note

• You can use any type of white fish fillets for this recipe, such as tilapia, cod, or halibut. Adjust the cooking time as needed, depending on the thickness of the fillets.
• If you want a crispier crust, you can broil the fish for the last 2-3 minutes of cooking, keeping a close eye to prevent burning.
• For extra flavor, you can add a squeeze of fresh lemon juice or a sprinkle of chopped fresh herbs to the finished dish.
• Serve the fish with roasted vegetables, a fresh salad, or your favorite grain for a complete and healthy meal.

This delightful fish dish features a crunchy pistachio crust that adds both texture and flavor to the tender, flaky fish. The combination of the nutty pistachios, crisp panko breadcrumbs, and tangy Parmesan cheese creates a delicious and healthy topping that complements the mild-flavored fish perfectly.

The preparation is straightforward, with the fish fillets simply needing to be coated in the pistachio mixture and baked until golden brown. The entire process takes less than an hour, making it an ideal weeknight meal or a quick and easy option for entertaining.

One of the standout features of this recipe is the use of pistachios, which not only provide a delightful crunch but also offer a wealth of nutritional benefits. Pistachios are a rich source of protein, fiber, and healthy fats, as well as a variety of essential vitamins and minerals, such as vitamin B6, potassium, and magnesium.

The addition of lemon zest and fresh parsley in the pistachio coating adds a bright, fresh note that complements the nutty flavors and helps to balance the richness of the dish. The Parmesan cheese, meanwhile, contributes a savory, umami-like element that ties the whole dish together.

Serving the fish with roasted vegetables or a fresh salad makes for a well-rounded and nutritious meal that is both satisfying and good for you. The vibrant colors and contrasting textures of the dish create an appealing presentation that is sure to impress your family and friends.

Whether you’re looking for a healthy weeknight dinner or a delicious option for a special occasion, this Fish with Pistachio Crust recipe is a winner. The combination of flavorful, nutrient-dense ingredients and the easy preparation make it a must-try for anyone looking to incorporate more wholesome, delicious meals into their routine.