This delicious baked pollock dish is inspired by the vibrant and healthy flavors of the Mediterranean. It features tender white fish with a crunchy pistachio crust, paired with zucchini noodles instead of pasta and a refreshing cherry tomato basil salad. Each component brings both flavor and nutrition, making this a perfect meal for a healthy and satisfying dinner.
What makes baked pollock with pistachio crust a great meal?
Many people ask about healthy fish recipes that are easy to prepare and full of nutrients. This baked pollock recipe checks all the boxes. It’s quick, delicious, and loaded with health benefits. Plus, swapping traditional pasta with zucchini noodles lowers carbs and adds more vegetables to your diet.
Health Benefits and Considerations
Pollock Fish
Pollock is a white fish that is high in protein and low in fat. It’s also a great source of omega-3 fatty acids, which help keep your heart and brain healthy. Because it’s mild in flavor, it pairs well with bold ingredients like herbs and nuts.
Pistachios
Pistachios add a crunchy texture and bring a dose of healthy fats, fiber, and plant-based protein. They are also rich in antioxidants, which protect your body from cell damage. But since nuts are calorie-dense, it’s best to use them in moderation if you are watching your calorie intake.
Zucchini Noodles
Zucchini is low in calories and packed with vitamins A and C. Using zucchini as a noodle replacement increases your veggie servings and reduces the overall calorie content of the meal. Zucchini is also a good source of fiber and water, helping with digestion and hydration.
Ingredients and Recipe Instructions
Ingredients
- 4 pollock fillets (about 6 oz each)
- 1/2 cup shelled pistachios, unsalted
- 1/4 cup breadcrumbs (or gluten-free crumbs)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 large zucchini per person (about 4)
- 1 pint cherry tomatoes, halved
- 1/4 cup fresh basil leaves, chopped
- Juice of 1 lemon
- Optional: grated Parmesan cheese for topping
Instructions
Step 1: Prepare the Oven and Fish
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or spray with nonstick cooking spray. Pat the pollock fillets dry with paper towels and set them aside.
Step 2: Make the Pistachio Crust
In a food processor, pulse the pistachios and breadcrumbs until they form a coarse, crumb-like texture. Add garlic powder, salt, and black pepper. Slowly drizzle in 1 tablespoon of olive oil and pulse again until mixed evenly.
Step 3: Coat and Bake the Fish
Place each pollock fillet on the prepared baking sheet. Press 2-3 tablespoons of the pistachio mixture onto each fillet to form an even crust on top. Bake for 12–15 minutes or until the fish flakes easily and the crust is golden brown.
Step 4: Prepare Zucchini Noodles
While the fish bakes, wash and spiralize the zucchinis into noodles. If you don’t have a spiralizer, you can slice them thinly by hand or use a vegetable peeler to make ribbons. In a large skillet over medium heat, add 1 tablespoon olive oil and sauté the zucchini noodles for 2–3 minutes until just tender. Season lightly with salt and pepper.
Step 5: Make the Cherry Tomato Basil Salad
In a bowl, combine halved cherry tomatoes, chopped basil, and the juice of one lemon. Toss well with a pinch of salt. Let the flavors blend while the rest of the meal finishes cooking.
Step 6: Serve
Place a portion of zucchini noodles on each plate. Top with a baked pollock fillet and serve the cherry tomato basil salad on the side. Sprinkle a little grated Parmesan cheese on top if you like.
Final Thoughts
This colorful and nourishing meal is easy to prepare and brings a burst of fresh Mediterranean flavor to your dinner table. It’s perfect for anyone looking to eat healthier without giving up taste. The mix of lean protein, fresh vegetables, and heart-healthy fats makes it a great choice for families or meal prep too. Enjoy this balanced plate knowing you’re doing something good for your body.
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