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Pistachio Crusted Fish

May 23, 2018

Filled with heart-healthy ingredients like fish, olive oil, spinach and quinoa, this is a dish that will make you feel good from the inside out!

Whitefish is rich in omega-3 fatty acids, which play an essential role in lowering blood pressure, reducing triglycerides, slowing the development of plaque and reducing the risk of heart-related complications.

Olive oil is a great source of monounsaturated fat, which helps to maintain healthy cells, may lower LDL levels and provide Vitamin E a powerful antioxidant.

Spinach is a rich source of lutein, folate, potassium, and fiber, all which can help to keep your heart healthy.

Whole grains such as quinoa are also a good source of fiber and heart healthy fats that can help to boost HDL cholesterol.

Pistachio Crusted Fish

Ingredients:
  • 3/4 c quinoa
  • 4 6-ounce pieces firm skinless white fish (such as cod or tilapia)
  • 3/4 tsp salt
  • 1/2 tsp pepper
  • 4 tbsp nonfat Greek yogurt
  • 1/4 c whole-wheat panko bread crumbs
  • 1/4 c unsalted shelled pistachios (finely chopped)
  • 2 tbsp olive oil
  • 4 c baby spinach
  • 2 tbsp lemon juice
Instructions:
  1. Cook quinoa per package directions. Season fish with 1/2 teaspoon salt and 1/4 teaspoon pepper, then brush 1 tablespoon nonfat Greek yogurt on each.
  2. Mix whole-wheat panko bread crumbs and chopped pistachios with 1 tablespoon olive oil; sprinkle over fish, pressing gently to adhere. Bake on a nonstick foil-lined rimmed baking sheet at 375°F until opaque throughout, 12 to 15 minutes.
  3. Fluff quinoa, then add baby spinach, lemon juice, 1 tablespoon oil, and 1/4 teaspoon each salt and pepper; toss to combine and serve with fish.
Photo and recipe: Women’s Day  

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Tags: fish, heart healthy, nutrition, recipes Categories: NUTRITION, RECIPES

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