Pistachio and Bran Crusted Tilapia
By: Roni | Posted in: 5 WWP, 7 WWPP, Dinner Ideas | 4 Comments
It’s been awhile since I jazzed up a tilapia fillet. I’ve breaded them before, coated them in oats, flavored them like one of my favorite drinks and topped them with a fun salsa. It was time to bring nuts into the party.
You are going to think I’m crazy but I’ve made this dish twice in 2 days. First was last night when I served it over some quinoa. I was SHOCKED when the husband devoured his plate. Little guy loved the quinoa but stuck with fish sticks. It remains the only way I can get him to eat fish, but I’m still working on him. ;)
The second time I made it was for lunch today. WHY? Well, it gets dark so early now I can’t take pictures after 5PM so I decided to make it again for lunch and get some good shots. I know. I know. I’m a geek. ;) 
Here’s how I made it today, you can easily double this recipe to make enough breading for up to 6 fillets.
- 15g of shelled pistachios
- 15g of Wheat Bran
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp dried thyme
- 1/2 tsp lemon peel (you can skip if you don’t have and just sprinkle some lemon juice on the finished fish)
- 1/4 tsp kosher salt
- 2-3 Tilapia Fillets
Preheat the oven to 425 Degrees.
Weigh out the pistachios.
Put all the ingredients, except the fish, in a blender or processor.
Coarsely blend.
Pour the breading on a plate and coast the fish.
If the fish is moist enough, there’s no need to dip in egg. If your fillets are dry, first dip them in a little egg white before coating.
Lay the fillets on a cookie sheet lined with aluminum foil and sprayed with non-stick spray. Spray the tops of the fillets as well.
Bake for 15-20 minute until the fish is firm and flakes when forked.
I served with roasted broccoli and Quinoa made with the same flavors. Before you ask, the quinoa is SUPER easy. Put 1/2 cup Quinoa, 1 cup of water, 1/2 tsp onion powder, garlic powder and thyme. Bring to a boil then cover and lower to a simmer. Simmer until all the water is absorbed, about 20 minutes. That’s it!
| Servings | Amt per Serving | |||
|---|---|---|---|---|
| varies | 6oz of tilapia coated with breading | |||
| Calories | Fat | Fiber | WWPs | |
| 250 | 9g | 6g | old: 5 | new: 7 |
| Sugar | Sat Fat | Carbs | Protein | |
| 1g | 2g | 13g | 38g | |
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WOW. I’m known for avoiding bread “breadings” but my substitutes were always shredded coconut, parmesan cheese and/or almond flour. But pistacho “flour”? Ejem, I meant SHELLED pistacho’s flour??? OMG must try this. With a burger. And maybe some baked cheese.
This sounds WONDERFUL! I will definatly be giving this a try this weekend. I bet it would be fabulous on chicken (and salmon) …… Thanks for the idea!
I count 25 pistashios to 15grams based on the picture posted on this recipe. Is this about right? I don’t have a scale at home and I buy pistachios in-shell from the farmer’s market so the bag is no help. Please help me out with a ballpark ratio. Thanks
Made a variation of this on Thursday and it was AWESOME. I used flax meal instead wheat bran since I am gluten free.