Walnut & Pistachio Crusted Baked Fish

As demonstrated in the “Date Night” episode of Live It – February 2019

Watch the episode here.

Related recipe: Tahini Sauce

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Ingredients

  • 4 fish fillets (any white fish, such as cod, works great)
  • 4 cloves garlic
  • ⅓ cup walnuts
  • ⅓ cup pistachios
  • ½ cup loosely packed cilantro, parsley or basil leaves
  • 1 tsp cumin
  • ¼ tsp red pepper flakes (optional)
  • ¼ tsp salt (optional)
  • Juice of ½ lemon or lime
  • 1 Tbsp olive oil

Instructions

  1. Preheat oven to 400°.
  2. Grease a large baking dish with cooking spray or oil and arrange fish fillets in dish.
  3. In the bowl of a food processor, combine garlic cloves, walnuts, pistachios, cilantro, cumin, red pepper flakes and salt. Pulse until mixture resembles fine crumbs.
  4. Add lemon juice and olive oil and pulse a few more times to combine.
  5. Divide crumb topping evenly among fish fillets. Spread out and press down the crumbs until the top of the fillet is evenly coated.
  6. Bake for about 15 minutes, or until fish is opaque and flakes easily. Serve immediately with lemon wedges or tahini sauce.

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  282

Total Fat  15.4 g

Saturated Fat  1.7 g

Polyunsaturated Fat  5.4 g

Monounsaturated Fat  3.5 g

Cholesterol  62.4 mg

Sodium  297.2 mg

Potassium  339.9 mg

Total Carbohydrate  6.8 g

Dietary Fiber  2.4 g

Sugars  1.3 g

Protein  29.6 g

Vitamin B-12  19.9%

Vitamin B-6  20.7%

Copper  10.4%

Iron  7.0%

Magnesium  16.1%

Manganese  20.8%

Niacin  15.4%

Phosphorus  19.5%

Selenium  62.2%

Thiamin  9.4%

Zinc  6.7%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.