4
1 rating

Pistachio-Crusted Tilapia

 

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

  • 4 tilapia fillets
  • 1 lemon, halved
  • 1 Cup all-purpose flour
  • 2 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
Servings4
Calories Per Serving526
Total Fat29g44%
Sugar3gN/A
Saturated4g21%
Cholesterol138mg46%
Protein36g71%
Carbs34g11%
Vitamin A41µg5%
Vitamin B122µg34%
Vitamin B60.8mg38.7%
Vitamin C9mg16%
Vitamin D4µg1%
Vitamin E3mg16%
Vitamin K10µg12%
Calcium68mg7%
Fiber5g18%
Folate (food)64µgN/A
Folate equivalent (total)146µg37%
Folic acid48µgN/A
Iron4mg21%
Magnesium80mg20%
Monounsaturated16gN/A
Niacin (B3)7mg34%
Phosphorus428mg61%
Polyunsaturated8gN/A
Potassium758mg22%
Riboflavin (B2)0.4mg22.3%
Sodium523mg22%
Thiamin (B1)0.6mg38.4%
Zinc2mg10%