The Mediterranean diet is all about seafood and suggests that we all consume at least 2 servings of fish every week.
Fish is a great source of protein and they have a healthier fat profile than other meats. However, from talking with clients and looking at my own diet, I feel that we all often fall short of 2 servings per week goal. I think many people avoid fish because they have trouble cooking it.
At least, that was the case for me! This recipe is super simple and will hopefully help you overcome any fears you have about cooking fresh fish. A beginner friendly method of cooking fish is to bake it in the oven, which is the method used in this recipe. Just rinse, season, and bake. Simple!
Also, if you don’t like trout or can’t find it at your local grocer, feel free to substitute with another white flesh fish like tilapia or orange roughy.
PISTACHIO CRUSTED TROUT
PREP TIME: 10 mins
COOK TIME: 25 mins
TOTAL TIME: 35 mins
Serves: 3
INGREDIENTS:
- 10-12 ounce fresh trout fillet(s)
- 1 fresh lemon
- 1 ounce shelled pistachios per ounce of fish
- Pinch of salt
- Ground black pepper to taste
INSTRUCTIONS:
- Preheat the oven to 350 degrees Fahrenheit.
- Rinse the fresh fish fillet under cold running water and place skin side down on a greased baking sheet.
- Squeeze the juice of the lemon onto the skinless side. Sprinkle with salt and ground black pepper.
- Add the pistachios to a blender or food processor and pulse 5-7 times until they make a course, bread crumb-like texture. If you don’t want to dirty your blender you can also place nuts in a plastic sandwich bag and crush them with the bottom of a cup or rolling pin.
- Rub the pistachios onto the top side of the fish and transfer the pan to the oven.
- Bake for 20-25 minutes or until fish flakes easily with a fork.
- Optional: Transfer the fish to the broiler for the last couple of minutes of cooking to brown the pistachios just a bit more before serving.
