Gluten-Free Pistachio-Crusted Baked Fish
A healthy weeknight dinner featuring tender white fish fillets coated in a crunchy pistachio and panko crust, served alongside fluffy quinoa mixed with fresh spinach and bright lemon juice. The combination of protein-rich fish, nutty pistachios, and wholesome grains creates a balanced meal that's both nutritious and satisfying. Perfect for busy families seeking a restaurant-quality dish that comes together in under 30 minutes with minimal cleanup required.
Ingredients
- ¾ cup quinoa, uncooked
- 4 6 ounce pieces firm skinless white fish, such as cod or tilapia
- ¾ teaspoon salt
- ½ teaspoon pepper
- 4 tablespoons nonfat Greek yogurt
- ¼ cup whole-wheat or gluten-free panko bread crumbs, Italian seasoned is a good choice
- ¼ cup raw unsalted shelled pistachios, finely chopped
- 2 tablespoons olive oil
- 1 cup baby spinach
- 2 tablespoons lemon juice
Instructions
- 1
Cook quinoa according to package directions and set aside
- 2
Preheat oven to 375°F and prepare baking sheet with foil and cooking spray
- 3
Season fish with salt and pepper, then brush each fillet with Greek yogurt
- 4
Mix panko breadcrumbs and chopped pistachios with olive oil
- 5
Sprinkle pistachio mixture over fish, pressing gently to adhere
- 6
Bake until fish is opaque throughout, 12 to 15 minutes
- 7
Fluff quinoa with fork and add spinach, lemon juice, oil, salt and pepper
- 8
Toss quinoa mixture to combine and serve with fish
Tips
Pat fish completely dry before seasoning to help the yogurt and coating adhere better
Chop pistachios finely for even coating - they should be similar size to panko crumbs
Don't skip pressing the coating gently into fish to prevent it falling off during baking
Good to Know
Refrigerate cooked fish for up to 2 days. Store quinoa separately for up to 4 days.
Prepare pistachio coating mixture up to 1 day ahead. Cook quinoa up to 2 days ahead.
Serve immediately while fish is hot and quinoa is warm for best texture and flavor.
Common Mistakes
Don't overbake fish to avoid dry, tough texture - check at 12 minutes
Press coating gently to avoid crushing fish while ensuring adherence
Substitutions
Dairy-Free Swaps
Gluten-Free Swaps
Nut-Free Alternatives
FAQ
Can I use frozen fish for this recipe?
Yes, but thaw completely and pat very dry before coating. Frozen fish may release more moisture during cooking.
What if I don't have Greek yogurt?
Use a thin layer of Dijon mustard or mayonnaise as the binding agent for the coating.
How long will leftovers keep in the refrigerator?
Store fish and quinoa separately for up to 2 days. Reheat gently to avoid overcooking the fish.