Baked pistachio crusted tilapia

Delight your taste buds with our Baked Pistachio Crusted Tilapia! This healthy, flavorful dish features a crunchy pistachio and multi-grain oatmeal crust, seasoned with thyme, rosemary, garlic, and a touch of honey. Perfect for a quick and nutritious dinner.

  • 27 Jan 2025
  • Cook time 16 min
  • Prep time 10 min
  • 1 Servings
  • 9 Ingredients

Baked pistachio crusted tilapia

Baked pistachio crusted tilapia is a delightful and nutritious dish that combines the mild flavor of tilapia with the crunchy texture of pistachios. The addition of herbs and a touch of honey adds complexity and sweetness, making this an impressive yet easy-to-make meal for any occasion.

Ingredients:

1 tsp fresh thyme
0.80g
1/2 tsp garlic powder
1.55g
1 dash salt
0.40g
1 dash black pepper
1/10g
1/4 oz pistachio nuts
7g
1/4 cup multi-grain oatmeal
20g
1 tsp rosemary
0.70g
3.50 oz tilapia
100g
2 tbsp honey
40g

Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Pistachio Crust:
- In a food processor, combine the pistachio nuts, multi-grain oatmeal, fresh thyme, garlic powder, rosemary, salt, and black pepper.
- Pulse until the mixture is finely ground and well-combined. Set aside.
3. Coat the Tilapia:
- Pat the tilapia fillet dry with paper towels.
- Lightly drizzle the fillet with honey on both sides, ensuring it is evenly coated. The honey will help the pistachio crust adhere to the fish.
4. Crust the Tilapia:
- Press the tilapia fillet into the ground pistachio mixture, coating both sides thoroughly.
- Ensure the crust adheres well by gently pressing the mixture onto the fillet.
5. Bake the Fish:
- Place the crusted tilapia on a parchment-lined baking sheet.
- Bake in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork and the crust is golden brown.
6. Serve:
- Remove the tilapia from the oven and let it rest for a couple of minutes.
- Serve the baked pistachio-crusted tilapia with your favorite sides, such as steamed vegetables, a fresh salad, or quinoa.

Tips:

- Ensure the pistachios are finely chopped for an even crust.

- Pat the tilapia fillets dry before applying the crust to help it adhere better.

- If you prefer a more golden crust, broil the fish for the last 1-2 minutes of baking.

- Serve immediately for the crispiest texture.

Enjoy your perfectly baked pistachio crusted tilapia with a side of steamed vegetables or a fresh salad. The combination of flavors and textures will leave your taste buds satisfied and your body nourished.

Nutrition Facts
Serving Size170 grams
Energy
Calories 340kcal17%
Protein
Protein 24g16%
Carbohydrates
Carbohydrates 50g15%
Fiber 3.47g9%
Sugar 36g36%
Fat
Fat 5g6%
Saturated 1.08g4%
Cholesterol 50mg-
Vitamins
Vitamin A 0.95ug0%
Choline 54mg10%
Vitamin B1 0.16mg14%
Vitamin B2 0.13mg10%
Vitamin B3 4.83mg30%
Vitamin B6 0.33mg20%
Vitamin B9 36ug9%
Vitamin B12 1.57ug65%
Vitamin C 0.44mg0%
Vitamin E 0.69mg5%
Vitamin K 3.23ug3%
Minerals
Calcium, Ca 33mg2%
Copper, Cu 0.26mg29%
Iron, Fe 1.69mg15%
Magnesium, Mg 60mg14%
Phosphorus, P 280mg22%
Potassium, K 480mg14%
Selenium, Se 50ug89%
Sodium, Na 210mg14%
Zinc, Zn 1.28mg12%
Water
Water 90g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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