Pistachio crusted whitefish with chunky roasted red pepper sauce

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


125 mL (1/2 cup) fresh whole wheat bread crumbs

60 mL (1/4 cup) shelled pistachios, finely chopped

2 cloves garlic, minced

1 mL (1/4 tsp) freshly ground black pepper

1 egg white

15 mL (1 tbsp) Dijon mustard

4 small white fish fillets (about 454 g/1 lb)

2 tsp (10 mL) canola oil

Chunky Roasted Red Pepper Sauce:

5 mL (1 tsp) canola oil

Half small onion, finely diced

25 mL (2 tbsp) chopped fresh flat leaf parsley

1 jar (340 mL/12 oz) roasted red peppers, drained and diced

125 mL (1/2 cup) no salt homemade chicken stock or reduced sodium chicken broth

15 mL (1 tbsp) liquid honey

Pistachio crusted whitefish with chunky roasted red pepper sauce

The soft meatiness of colourful pistachios adds a nice contrast to the crisp garlic crust for the fish. Look for catfish, tilapia, haddock or cod fillets for this recipe in your grocery stores.

Tip: To make fresh breadcrumbs, use fresh sliced bread or buns and pulse in a food processor until fine crumbs. Freeze any extra in a resealable bag or airtight container.

Prep time: 15 minutes

Cooking time: 15-20 minutes

Servings: 4

Nutritional Information

Calories: 245

Protein: 27g

Total fat: 9 g

Saturated fat: 2 g

Cholesterol: 49 mg

Carbohydrate: 16 g

Fibre: 2 g

Sugars: 8 g

Sodium: 439 mg

Potassium: 626 mg


In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.

In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.

Heat oil in large ovenproof nonstick skillet and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.

Meanwhile, in small nonstick skillet or saucepan, heat oil over medium heat and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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