Pistachio and Bran Crusted Tilapia

http://greenlitebites.com/2011/11/30/pistachio-and-bran-crusted-tilapia/
20111130_pistachioTilapia5

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. ;) Pistachio and Bran Crusted Tilapia

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.

Pistachio and Bran Crusted Tilapia - the pistachios

Put all the ingredients, except the fish, in a blender or processor.

Pistachio and Bran Crusted Tilapia  - blend

Coarsely blend.

Pour the breading on a plate and coast the fish.

Pistachio and Bran Crusted Tilapia  - the breading

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.

Pistachio and Bran Crusted Tilapia before

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!

Pistachio and Bran Crusted Tilapia - finsihed

Approx Nutritional Information per serving
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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Posted in: 5 WWP, 7 WWPP, Dinner Ideas
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4 Comments and 0 Replies

  1. Reinaldo

    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.

  2. Christy

    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!

  3. Corinne

    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

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