Baked Tilapia Recipe with Pistachio Crust

by Team Dudash

May 10, 2019 • 0 comments

Replace white breadcrumbs in breading with pistachios, which add fiber, protein, and a delicious, savory crunch. Wonderful Pistachios No Shells are convenient and help you get dinner on the table even faster. To chop the nuts quickly, place them in a repurposed plastic produce bag on a cutting board and smash them with a mallet or rolling pin.

Post sponsored by Wonderful Pistachios. Written 100% by me.

Recipe adapted from my book Clean Eating for Busy Families, revised & expanded.

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Baked Tilapia Recipe: Pistachio-Crusted Tilapia with Chili Lime Sauce

For the tilapia:
1 large egg
1/4 cup (4 g) finely chopped cilantro
1 teaspoon Dijon mustard
1/2 cup (62 g) finely chopped Wonderful Pistachios No Shells Lightly Salted
1 teaspoon (13 g) ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon chili powder
1/4 teaspoon salt
Freshly ground black pepper
1 pound (455 g) tilapia fillets, cut into at least 4 portions (or cod, haddock)

For the sauce:
1/4 cup (60 g) avocado oil mayonnaise
1 teaspoon (5 ml) lime juice
1 pinch chili powder
1 pinch salt

For serving:
Lime wedges

To Make the Tilapia: Preheat oven to 425 degrees F (220 degrees C, or gas mark 7). Line a large sheet pan with parchment paper or a silicone baking mat. Whisk egg, cilantro, mustard, and 1 teaspoon (5 ml) of water together in a shallow dish. In another dish, Wonderful Pistachios No Shells, cumin, garlic powder, chili powder, salt, and pepper. Dip fish in egg mixture, coating on both sides, and then coat fish well in breading. Place fish on pan with rounded side up. Bake for 14 minutes until golden on the outside and opaque and slightly firm in the center.

To Make the Sauce: Blend all sauce ingredients. Serve the fish with the sauce and lime wedges.

Go Clean
» Choose U.S. farm-raised tilapia, which is low in contaminants and is produced with eco-friendlier practices than those of Southeast Asia and Latin America.
» Pistachios are one of the highest protein snack nuts with six grams of plant-based protein per quarter-cup serving of Wonderful Pistachios No Shells – or a half-cup in-shell.

Recipe Note
Wonderful Pistachios No Shells are now widely available in grocery stores—a big time saver for recipes.

Total Prep and Cook Time: 40 minutes
Yield: 4 servings, 1 large or 2 small pieces of tilapia each (with 1 Tablespoon [15 g] of sauce)
Per serving: 300 calories; 21 g total fat; 4 g saturated fat; 25 g protein; 5 g carbohydrate; 2 g dietary fiber; 95 mg cholesterol, 345 mg sodium.

Reprinted with permission from Clean Eating for Busy Families, revised & expanded: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, 2019).