Quick Pistachio Fillets

4 servings.

1-1/2 pounds Firm-textured lean white fish*
Salt and pepper to taste
Flour to coat fish
1 cup Roasted/salted American pistachios, coarsely ground
1 Egg
1 tablespoon Water
1/8 teaspoon Cayenne pepper
1 tablespoon Each butter and vegetable oil, or
2 tablespoons vegetable oil
Lime or lemon wedges


Rinse fish; pat dry with paper towels. Season well with salt and pepper. Lightly coat with flour. Pour pistachios into a small dish. In another dish, beat together egg, water and cayenne pepper. Dip fillets in egg mixture, then roll in nuts to coat evenly. Heat butter and oil in large skillet. Pan-fry fillets over medium-high heat, turning once, until fish turns opaque, 3 to 4 minutes per side. Serve with lime or lemon wedges.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!