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Photo: Ali Redmond
Active Time:10 minsTotal Time:20 minsServings:4Jump to Nutrition Facts
Active Time:10 minsTotal Time:20 minsServings:4
Active Time:10 mins
Active Time:
10 mins
Total Time:20 mins
Total Time:
20 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
How We Made This Diabetes-Appropriate
Pistachios not only taste great, but they are a good source of vitamin B6 and have been shown to be helpful withblood sugar control.
Mayonnaise adds flavor to the fish and helps keep the crunchy topping in place. We opted to use reduced-fat mayonnaise to help limit saturated fat.Too much saturated fatis associated with a higher risk of cardiovascular disease.
Tips from the Test Kitchen
Is halibut sustainable?
It can be! Look for the blueMarine Stewardship Council labelon the package to make sure the fish you are buying comes from a certified sustainable fishery.
Can I substitute a different type of fish?
Yes. Any white, flaky fish will work, such as cod, sea bass, haddock or tilapia. If you are using a different fish, cook time needs to be adjusted depending on the thickness. Halibut tends to be 1½ to 2 inches thick, so if your fish is thinner, you should reduce the cook time and judge doneness based on flakiness instead of timing.
I can’t find panko, can I use other breadcrumbs?
Panko are Japanese breadcrumbs and are lighter and fluffier than traditional breadcrumbs. You can use plain dry breadcrumbs as a substitute, just make sure to look for an unseasoned variety.
I’m allergic to nuts, can I use a seed instead?
Yes, you can use unsalted sunflower seeds or pumpkin seeds instead.
Cook Mode(Keep screen awake)Ingredients1 ¼poundshalibut, cut into 4 portions½teaspoonkosher salt¼teaspoonground pepper1tablespoonreduced-fat mayonnaise3tablespoonschopped unsalted pistachios3tablespoonspanko breadcrumbs1largeclove garlic, grated
Cook Mode(Keep screen awake)
Ingredients
1 ¼poundshalibut, cut into 4 portions
½teaspoonkosher salt
¼teaspoonground pepper
1tablespoonreduced-fat mayonnaise
3tablespoonschopped unsalted pistachios
3tablespoonspanko breadcrumbs
1largeclove garlic, grated
DirectionsPreheat oven to 425°F. Coat a baking sheet with cooking spray.Pat halibut fillets dry with paper towels and place on the prepared pan. Sprinkle with salt and pepper. Brush the tops of the fillets with mayonnaise. Combine pistachios, panko and garlic in a small bowl. Top the fillets with the pistachio mixture, gently pressing to adhere.Bake until the fish flakes easily with a fork, 8 to 12 minutes, depending on the thickness.Originally appeared: EatingWell.com, May 2023
Directions
Preheat oven to 425°F. Coat a baking sheet with cooking spray.Pat halibut fillets dry with paper towels and place on the prepared pan. Sprinkle with salt and pepper. Brush the tops of the fillets with mayonnaise. Combine pistachios, panko and garlic in a small bowl. Top the fillets with the pistachio mixture, gently pressing to adhere.Bake until the fish flakes easily with a fork, 8 to 12 minutes, depending on the thickness.
Preheat oven to 425°F. Coat a baking sheet with cooking spray.
Pat halibut fillets dry with paper towels and place on the prepared pan. Sprinkle with salt and pepper. Brush the tops of the fillets with mayonnaise. Combine pistachios, panko and garlic in a small bowl. Top the fillets with the pistachio mixture, gently pressing to adhere.
Bake until the fish flakes easily with a fork, 8 to 12 minutes, depending on the thickness.
Originally appeared: EatingWell.com, May 2023
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Nutrition Facts(per serving)189Calories6gFat5gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
