Pistachio-Crusted Tilapia

Hannah Canvasser

Ingredients

  • tilapia fillets
  • lemon, halved
  • 1 Cup  all-purpose flour
  • eggs, beaten
  • 1 Cup  shelled pistachios, finely processed
  •   Salt and pepper, to taste
  • 2 Tablespoons  canola oil
  • 1 Tablespoon  olive oil

 

Make your fish heart-healthy with a nice coating of crushed up pistachios. They not only make it even better for you, but they add color, flavor, and texture as well.

Directions

Season the tilapia fillets with salt and pepper to taste, and then evenly squeeze the lemon's juice over all of them. Place the flour, eggs, and pistachios in 3 separate bowls or shallow dishes. First dredge each fillet in the flour, then the eggs, and then the pistachios. 

Heat the canola oil and olive oil in a large skillet over medium-high heat. Add the tilapia fillets to the pan and cook until fork tender, about 2-3 minutes per side. 

Nutrition

Calories per serving:

583 calories

Dietary restrictions:

Low Sodium Sugar Conscious, Dairy Free, Milk Free, Peanut Free, Soy Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

29%

Servings:

4
  • Fat 30g 46%
  • Carbs 34g 11%
  • Saturated 5g 23%
  • Fiber 5g 18%
  • Trans 0g
  • Sugars 3g
  • Monounsaturated 16g
  • Polyunsaturated 8g
  • Protein 47g 94%
  • Cholesterol 178mg 59%
  • Sodium 125mg 5%
  • Calcium 75mg 8%
  • Magnesium 95mg 24%
  • Potassium 927mg 26%
  • Iron 4mg 23%
  • Zinc 2mg 12%
  • Phosphorus 526mg 75%
  • Vitamin A 47µg 5%
  • Vitamin C 9mg 16%
  • Thiamin (B1) 1mg 40%
  • Riboflavin (B2) 0mg 25%
  • Niacin (B3) 9mg 45%
  • Vitamin B6 1mg 43%
  • Folic Acid (B9) 127µg 32%
  • Vitamin B12 3µg 48%
  • Vitamin D 6µg 1%
  • Vitamin E 3mg 17%
  • Vitamin K 11µg 13%
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