Pistachio-Crusted Tilapia

Pistachio-Crusted Tilapia
Staff Writer

Hannah Canvasser

 

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.

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

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. 

Nutritional Facts

Total Fat
22g
31%
Sugar
2g
2%
Saturated Fat
5g
21%
Carbohydrate, by difference
49g
38%
Protein
12g
26%
Vitamin K (phylloquinone)
9µg
10%
Calcium, Ca
76mg
8%
Choline, total
6mg
1%
Copper, Cu
2mg
0%
Fiber, total dietary
16g
64%
Folate, total
32µg
8%
Iron, Fe
8mg
44%
Magnesium, Mg
259mg
81%
Manganese, Mn
2mg
100%
Niacin
1mg
7%
Phosphorus, P
428mg
61%
Selenium, Se
11µg
20%
Sodium, Na
282mg
19%
Water
24g
1%
Zinc, Zn
4mg
50%

Pistachio Shopping Tip

Whenever possible, purchase whole, not presliced or chopped nuts. They have a longer shelf life.

Pistachio Cooking Tip

Toasting your nuts helps release essential oils and intensifies their flavor.