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.
Ingredients
- 15g of shelled pistachios
- 15g of Wheat Bran
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon lemon peel (you can skip if you don't have and just sprinkle some lemon juice on the finished fish)
- ¼ teaspoon kosher salt
- 2-3 Tilapia Fillets
Instructions
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 ½ cup Quinoa, 1 cup of water, ½ teaspoon 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!
📖 Recipe
Pistachio and Bran Crusted Tilapia
Ingredients
- 15 g of shelled pistachios
- 15 g of Wheat Bran
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon lemon peel you can skip if you don't have and just sprinkle some lemon juice on the finished fish
- ¼ teaspoon kosher salt
- 2-3 Tilapia Fillets
Instructions
- Preheat the oven to 425 Degrees.
- Weigh out the pistachios.15 g of shelled pistachios
- Put all the ingredients, except the fish, in a blender or processor.15 g of Wheat Bran, ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon dried thyme, ¼ teaspoon kosher salt, ½ teaspoon lemon peel
- 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.2-3 Tilapia Fillets
- 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 ½ cup Quinoa, 1 cup of water, ½ teaspoon 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!
Mel
Made a variation of this on Thursday and it was AWESOME. I used flax meal instead wheat bran since I am gluten free.
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
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!
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.