Description
Flaky fish gets a crunchy pistachio crust, served with vibrant lemon-spinach quinoa. A healthy and delicious weeknight meal.
Ingredients
Units
Scale
- 0.75 cups (177 ml) uncooked quinoa
- 4 pieces (181 g) firm skinless cod or other favorite white fish
- 0.75 tsp salt
- 0.5 tsp pepper
- 4 tbsp nonfat Greek yogurt
- 0.25 cups (59 ml) whole-wheat or gluten-free panko bread crumbs
- 0.25 cups (59 ml) raw unsalted shelled pistachios
- 2 tbsp olive oil
- 1 cups (237 ml) baby spinach
- 2 tbsp lemon juice
Instructions
- Cook quinoa according to package directions and set aside.
- Preheat oven to 375°F (190°C) and prepare a baking sheet with foil, spraying with nonstick cooking spray.
- Season your chopped with 1/2 teaspoon salt and 1/4 teaspoon pepper. Brush 1 tablespoon of nonfat Greek yogurt onto each fillet.
- Mix panko breadcrumbs and chopped pistachios with 1 tablespoon olive oil; sprinkle over fish, pressing gently to adhere.
- Bake until opaque throughout, 12 to 15 minutes.
- While fish is baking, fluff quinoa with a fork. Add baby spinach, lemon juice, 1 tablespoon oil, and 1/4 teaspoon each of salt and pepper; toss to combine.
- Serve quinoa with fish.
Notes
- For a finer crust, pulse pistachios in a food processor before mixing with panko.
- Leftovers can be stored separately (fish and quinoa) in airtight containers in the refrigerator for up to 3 days.
- Substitute almonds or other nuts for pistachios, adjusting the amount for similar texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet, 1/2 cup quinoa
- Calories: 400
- Sugar: 5
- Sodium: 400
- Fat: 20
- Saturated Fat: 4
- Unsaturated Fat: 12
- Carbohydrates: 40
- Fiber: 5
- Protein: 30
- Cholesterol: 50