Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce
Serves: 4
  • 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
  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
Recipe by Nutrition Twins at https://nutritiontwins.com/353-pistachio-crusted-whitefish-with-chunky-roasted-pepper-sauce/