If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.
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Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.
This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.
Here’s What You Need
- Tilapia: You can use any kind of white fish such as cod, grouper, or halibut
- Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health
- Spinach: Spinach is also a good source of fiber and vitamins
- Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor
How to Bake Pine Nut Crusted Tilapia
- Pre-heat the oven to 400F.
- Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.
- Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.
- Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.
- Spinach: Meanwhile, saute the spinach in a saute pan.
Reference the recipe card below for detailed instructions.
Meal Prep Tips for Pine Nut Crusted Tilapia
- Air Fryer Tip: You can also cook the fish in an Air Fryer. Cook it at 400F for 7-9 minutes
- To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables
- To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
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Frequently Asked Questions
What benefits do pine nuts have?
They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.
What if I don’t have pine nuts?
You can also use chopped almonds in place of pine nuts.
What can I serve with this meal?
You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.
Baked Pine Nut Crusted Tilapia with Sauteed Spinach
Equipment
Ingredients
Tilapia
Spinach
Instructions