Pistachio Crusted Fish Fillets
|Shelled salted pistachio nuts||1⁄4 Cup (4 tbs), finely chopped|
|Fine dry bread crumbs||2 Tablespoon|
|Minced parsley||2 Tablespoon|
|Boneless skinless white fleshed fish fillets||2⁄3 Pound (Such As Sole Or Orange Roughy)|
|Green onions||2 Small, thinly sliced|
|Drained capers||1 Tablespoon|
On a sheet of wax paper or foil, combine pistachios, crumbs, parsley, and pepper.
In a pie pan, beat egg to blend; set aside.
Rinse fish and pat dry; if necessary, cut into 2 equal-size pieces.
Dip fish, a piece at a time, in egg; turn to coat.
Lift out and drain briefly, then press both sides of each piece of fish into pistachio mixture to coat well.
Arrange fish in a lightly greased baking dish just large enough to hold it in a single layer.
Melt butter in a small pan over medium heat.
Add onions and capers and cook, stirring, just until onions are soft (about 2 minutes).
Holding onions and capers back with a spoon, pour melted butter evenly over fish.
Set onions and capers aside.
Bake fish in a 450° oven until just opaque but still moist in thickest part; cut to test (8 to 12 minutes).
With a wide spatula, transfer fish to 2 dinner plates.
Top fish with sauteed onions and capers; offer lemon wedges to squeeze over fish.
Calories 425 Calories from Fat 201
% Daily Value*
Total Fat 23 g34.9%
Saturated Fat 10.1 g50.4%
Trans Fat 0 g
Cholesterol 234.2 mg78.1%
Sodium 527 mg22%
Total Carbohydrates 19 g6.3%
Dietary Fiber 3.7 g14.7%
Sugars 1.5 g
Protein 40 g80.3%
Vitamin A 44.9% Vitamin C 60.5%
Calcium 10.7% Iron 13.6%
*Based on a 2000 Calorie diet