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.
- 04 Apr 2024
- Cook time 16 min
- Prep time 10 min
- 1 Servings
- 9 Ingredients
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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- 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 Size | 170 grams |
| Energy | |
| Calories 340kcal | 13% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 3.47g | 9% |
| Sugar 36g | 36% |
| Fat | |
| Fat 5g | 6% |
| Saturated 1.08g | 4% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 0.95ug | 0% |
| Choline 54mg | 10% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 4.83mg | 30% |
| Vitamin B6 0.33mg | 20% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 1.57ug | 65% |
| Vitamin C 0.44mg | 0% |
| Vitamin E 0.69mg | 5% |
| Vitamin K 3.23ug | 3% |
| Minerals | |
| Calcium, Ca 33mg | 2% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 1.69mg | 15% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 480mg | 14% |
| Selenium, Se 50ug | 89% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 1.28mg | 12% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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