Pistachio Baked Fish

4 to 5 servings.

1 pound Fresh of frozen fish fillets, thawed
½ cup Dry bread crumbs
½ cup Natural American pistachios, chopped and divided
2 tablespoons Grated Parmesan cheese
1 tablespoon Minced parsley
¾ to 1 teaspoon Dry mustard
Salt and pepper to taste
¼ cup Milk
2 tablespoons Butter or margarine, melted


Cut fish into serving-size pieces. Combine breadcrumbs, ¼ cup pistachios, cheese, parsley, mustard, salt and pepper in shallow dish. Dip fish in milk and roll in crumb mixture; place in shallow greased baking dish. Drizzle with butter; sprinkle with remaining pistachios. Bake at 450° F. allowing 10 minutes per inch of thickness measured at its thickest part or until fish flakes when tested with fork.

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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!