Pistachio Crusted Fish

I am always looking for new ways to liven up fish. Let's face it - baked with a little EVOO and lemon gets b-o-r-i-n-g after a while! Not to mention, every once in a while I want a little texture, a little crispiness to my fish.  

Enter the nut! The pistachio to be exact. Offering just the right crunch and a little punch of color, ground pistachios add a perfect crust to any white fish. Pistachios are a great source of antioxidants, especially vitamin E. They also provide important minerals such as copper and selenium.

In this recipe, I used swai, because it's what we had on hand, but this would work great with tilapia or halibut as well.  If you are not familiar with swai, it's a white fish that has a mild, sweet flavor with a light, flaky texture. We purchase a domestic brand that is farmed responsibly and certified by the ASC.  A 6oz portion contains around 100 calories and 20 grams of protein! 

This turned out awesome!  The exact texture and flavor I was hoping for and it was so, so easy to make - perfect for those busy weeknight dinners!  This dish pairs well with your traditional vegetable and starch sides, but I also think it would be great served on top of a salad!

Pistachio Crusted Fish

Ingredients:

4 fillets of any mild, white fish
2 T Dijon mustard
2/3 cup shelled pistachios (unsalted)
2 T coconut oil
Salt and pepper to taste

Instructions:
1. Grind the shelled pistachios in a food processor until fine. Spread onto a flat dish.
2. Melt the coconut oil in large skillet over medium-high heat.
3. Brush both sides of the fish with the Dijon mustard.
4. Dredge the fish in the ground pistachios, coating both sides.
5. Cook the fish in the coconut oil for about 6-8 minutes on each side (cooking times will vary based on the thickness of the fillet). Season with salt and pepper while cooking.

 

Healthfully Yours,

Meghan