Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

  January 30, 2012  |    Blog>Recipes

Need a delicious and satisfying meal that will keep your energy level high and blood sugar on even keel?

Check out one of our favorite delicious recipes—it’s high in fiber and low in saturated fat, cholesterol and salt. It calls for white fish fillets, so check your local grocery store to see what’s fresh—you can look for tilapia, haddock, cod or cat fish. The other day, we used sole—and it was to die for (YUM!), so we recommend trying it with that too.

 

And if you love fish as much as we do, check out a few of our other fish recipes:

Soy Ginger Salmon

Baked Coconut Crusted Tilapia

Cumin Crusted Scallops with Cucumber and Pine Nut Salad

Barbecue Salmon

 

Pistachio_Crusted_White_fish_redpepper_sauce

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

  • 1/2 cup fresh whole wheat bread crumbs
  • 1/4 cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • 1/4 tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish

Chunky Roasted Red Pepper Sauce:

  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • 1/2 cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey

Directions

  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.

Serves 4
per serving

  • Calories: 215
  • Protein: 27g
  • Total fat: 5.7 g
  • Carbohydrate: 16 g
  • Fibre: 2 g
  • Sugars: 8 g
  • Sodium: 439 mg

Serve alongside steamed veggies for a healthy family dinner. Recipe adapted from The Heart and Health Foundation.

For a 10-Day Weight Loss Jumpstart and Detox Plan and more delicious recipes like this plus a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce
 
Serves: 4
Ingredients
  • ½ cup fresh whole wheat bread crumbs
  • ¼ cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • ¼ tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish
  • Chunky Roasted Red Pepper Sauce:
  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • ½ cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey
Instructions
  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.
Nutrition Information
Calories: 215 Fat: 5.7g Carbohydrates: 16g Sugar: 8g Sodium: 439mg Fiber: 2g

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