Eat Well Recipe: Pistachio-Crusted Sea Bass - Dinner

 

Pistachio-Crusted Sea Bass

Pistachio-Crusted Sea Bass 


This elegant dish pairs lean protein with heart-healthy fats, making it a sophisticated yet simple choice for a balanced lifestyle.

Ingredients

  • 2 Sea Bass fillets (approx. 150g each)
  • 1/4 cup shelled pistachios, finely crushed
  • 1 tbsp Dijon mustard
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp lemon zest
  • Salt and pepper to taste

Instructions & Method

  1. Prep: Preheat oven to 200°C. Pat the fish dry with a paper towel.
  2. Coat: Brush the top of each fillet with a thin layer of Dijon mustard.
  3. Crust: Press the crushed pistachios and lemon zest firmly onto the mustard to create a crust.
  4. Roast: Place on a parchment-lined tray and drizzle with olive oil. Bake for 10–12 minutes until the fish is opaque and flakes easily.

Tips for Diabetes Prevention

Sea bass is rich in Omega-3 fatty acids, which help reduce inflammation—a key factor in insulin resistance. Using pistachios instead of breadcrumbs provides a low-carbohydrate crunch and adds fibre and protein, further stabilising blood sugar. To stay as healthy as possible, avoid heavy cream sauces; the moisture from the healthy fats in the nuts and the tang of the mustard provide all the flavour you need without the glycemic load.


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