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.

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:

321 kcal

Daily value:

16%

Servings:

4
  • Carbohydrate, by difference 52 g
  • Protein 12 g
  • Total lipid (fat) 19 g
  • Vitamin E (alpha-tocopherol) 2 mg
  • Vitamin K (phylloquinone) 7 µg
  • (+)-Catechin 18 mg
  • (-)-Epicatechin 28 mg
  • Arginine 1 g
  • Ash 5 g
  • Aspartic acid 1 g
  • Caffeine 39 mg
  • Calcium, Ca 76 mg
  • Choline, total 6 mg
  • Copper, Cu 2 mg
  • Fatty acids, total monounsaturated 8 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 5 g
  • Fatty acids, total trans 2 g
  • Fatty acids, total trans-monoenoic 2 g
  • Fiber, total dietary 16 g
  • Folate, DFE 16 µg
  • Folate, food 32 µg
  • Folate, total 32 µg
  • Fructose 1 g
  • Glucose (dextrose) 1 g
  • Glutamic acid 1 g
  • Iron, Fe 8 mg
  • Leucine 1 g
  • Lutein + zeaxanthin 19 µg
  • Magnesium, Mg 260 mg
  • Manganese, Mn 2 mg
  • Niacin 1 mg
  • Phosphorus, P 430 mg
  • Potassium, K 1340 mg
  • Proanthocyanidin 4-6mers 20 mg
  • Proanthocyanidin 7-10mers 183 mg
  • Proanthocyanidin dimers 48 mg
  • Proanthocyanidin polymers (>10mers) 360 mg
  • Proanthocyanidin trimers 15 mg
  • Quercetin 2 mg
  • Selenium, Se 11 µg
  • Sodium, Na 317 mg
  • Starch 17 g
  • Sugars, total 3 g
  • Theobromine 1317 mg
  • Tocopherol, gamma 1 mg
  • Valine 1 g
  • Water 24 g
  • Zinc, Zn 4 mg
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