Adventures in Healthier Eating with 2 Kids and a Picky Husband

Pistachio and Oat Crusted Tilapia

8 WWPP Posted by 4 years ago 4 Comments

I’ve been trying to serve the family more fish — NOT in the form of breaded sticks — by serving it at least once a week. Fish has been the only dish I surrendered to making substitutions on in the past by serving The Husband and myself fillets and the kids store-bought fish sticks. It was the only way I could get any fish into the boys and my philosophy was that some was better than none.

Then I decided enough was enough. My kids need to learn and appreciate fish as a healthy meal option. So I slowly transitioned us off the separate fish stick meal nights.

  1. For the first few weeks I still served fish sticks alongside whatever fish fillets I was making. However, both kids were required to take at least one bite of the non-stick fish option whatever it was.
  2. The next phase consisted of making my own fish sticks out of whatever fillets I had on had. I’d cut salmon or tilapia into strips, bread it with some flour and spices and then pan fry it in a little oil. There was a little resistance at first but the kids started to get used to it.
  3. The third phase was ditching the breading and serving just fillets with a little spice or salsa on the side. It was a big leap but both kids would take at least a few bites.

We’re now in full-blown fish for dinner mode. Two nights ago I served this pistachio-crusted tilapia fillet…

Pistachio and Oat Crusted Tilapia Close Up


Sure, the 3-Year-Old needed a little coaxing but he’s 3. He’d live off M&Ms found on the floor if I let him. So I told him to eat his fish and he did with no faces or spitting it out or tears. The 8-Year-Old just ate it. He dips all his fish in honey mustard and I’m totally OK with that. He eats it without complaint and is finally used to me just serving fish. There’s no more pouting or sad faces.

Pistachio and Oat Crusted TilapiaAs for The Husband… he gave me an unsolicited “this is good” comment!

Score another one for mommy!

Here’s what I did…

  • 1/2 cup shelled pistachios (30g)
  • 2 tbsp grated Parmesan cheese (10g)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried parsley
  • 1/4 cup old-fashioned oats (20g)
  • 6 tilapia fillets, about 4 oz each

Preheat the oven to 425 degrees.

Make the “breading” by pulsing the pistachios, cheese, spices and oats in a blender or food processor.

You may want to add a pinch of salt. I thought the salt from the pistachios would be enough but they were a little under seasoned.

Pistachio Breading

Line a large sheet pan with aluminum foil and spray with non-stick cooking spray.

Coat the fish in the breading and place on the sheet pan.

Note: I don’t dredge the fish in egg because I find it to be moist enough to hold the breading without it. I’d rather save the egg if I can and this way makes less of a mess.

Pistachio and Oat Crusted Tilapia Before cooking

Bake for 10-12 minutes until the fish is white and flaky.

Simple, right? Oh! and I served it with corn and Roasted Brussels Sprouts. 

Pistachio and Oat Crusted Tilapia plated

Hope you like it!

Approx Nutritional Information per serving
Servings Amt per Serving
3 2 fillets
Calories Fat Fiber WWPs
315 10g 2g old: 7 new: 8
Sugar Sat Fat Carbs Protein
2g 2g 9g 48g

See other recipes using: tilapia

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There are 4 comments so far. Join in on the conversation.

    Sheri TeGantvoort

    April 9, 2014

    Hey Roni - I wish I had this last night :-). I served tilapia with some seasonings and a little bread crumb/parm topping. My boys (6 & 12) love tilapia so it's easy for me to get them to eat it - I will definitely be trying this coating next time I serve it!! Thanks for the recipe.


    April 9, 2014

    That looks amazing. I absolutely love pistachios so I can't wait to try this.


    April 10, 2014

    on an unrelated note....those sprouts look amazing. Have a recipe for them?


      April 10, 2014

      Yup! They are linked above….