Pistachio and Bran Crusted Tilapia
This delicious tilapia recipe features a crispy pistachio and bran crust, adding a unique and flavorful twist to a classic dish.
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!
Nutrition
Calories: 227kcalCarbohydrates: 8gProtein: 37gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 85mgSodium: 380mgPotassium: 696mgFiber: 4gSugar: 1gVitamin A: 42IUVitamin C: 1mgCalcium: 38mgIron: 2mg
Tried this recipe?Let us know how it was!