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Pistachio-crusted fish Calories
Pistachio-crusted fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pistachio-crusted fish (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 7.2 g of carbs, 24 g of protein, 13.2 g of fat and 2.5 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pistachio-crusted fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
24g
· 48% DV
Fat
13.2g
· 17% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 39% · Fat 49%
Pistachio-crusted fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pistachio-crusted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 piece (extra small) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 piece (jumbo) | 220 g | 451 kcal |
| 2 piece (double) | 240 g | 492 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Pistachio-crusted fish
How do you make pistachio-crusted fish?
Pistachio-crusted fish is made by coating dry fish fillets with a binder such as beaten egg, then pressing on finely chopped pistachios. Bake or pan-cook the fillets until the fish is opaque and flakes easily.
What fish is best for pistachio-crusted fish?
Firm, mild-flavoured fish works best for pistachio-crusted fish because it holds together under the nut coating. Cod, halibut, sea bass, and thick salmon fillets are good choices; very thin fillets can overcook before the crust browns.
How do you keep the pistachio crust from falling off fish?
To keep the pistachio crust on fish, pat the fillet dry, add a thin layer of egg or mustard, and press the chopped nuts firmly into it. Turn the fish gently and avoid moving it repeatedly while it cooks.
Is pistachio-crusted fish better baked or pan-fried?
Pistachio-crusted fish is easier to cook evenly in the oven, while pan-frying gives the crust more direct browning. Whichever method you use, moderate heat helps the nuts turn golden without burning before the fish is done.
Can you use frozen fish for pistachio-crusted fish?
Yes, you can make pistachio-crusted fish with frozen fish, but thaw it fully and pat it very dry first. Excess moisture prevents the coating from adhering and can make the crust soft instead of crisp.
Can pistachio-crusted fish be prepared ahead of time?
You can prepare the chopped pistachios and season the fish ahead, but coat the fillets shortly before cooking. If the coated fish sits too long, moisture from the fish can soften the crust and make it more likely to slip.
What sauce goes with pistachio-crusted fish?
A lemon-herb yogurt sauce or a simple lemon butter sauce pairs well with pistachio-crusted fish. Keep the sauce tangy and serve it alongside rather than pouring it over the fillet, so the nut crust stays crisp.
What should you serve with pistachio-crusted fish?
Pistachio-crusted fish goes well with roasted vegetables, a green salad, or rice pilaf. Choose a fairly simple side so it complements the savoury nut coating rather than competing with its rich, toasted flavour.
How should you store leftover pistachio-crusted fish?
Store leftover pistachio-crusted fish in a covered container in the refrigerator and eat it promptly. Reheat it in an oven or skillet to revive some of the crust; a microwave tends to make the coating soft.
Can you freeze cooked pistachio-crusted fish?
Yes, cooked pistachio-crusted fish can be frozen, though the coating may lose its crunch after thawing. For a better texture, freeze uncooked fish fillets separately and add the pistachio coating after they have thawed.
Pistachio-crusted fish Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.36mg · 21% DV
Vitamin D
3.84µg · 19% DV
Vitamin E
2.52mg · 17% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
252mg · 36% DV
Copper
0.26mg · 29% DV
Iodine
38µg · 25% DV
Potassium ⭐
384mg · 11% DV
Sodium
204mg · 9% DV
Pistachio-crusted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio-crusted fish
To burn the 246 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pistachio-crusted fish?
Pistachio-crusted fish is made by coating fish fillets with finely chopped or ground pistachios, then baking or pan-cooking them. It is not tied to one definitive regional tradition; rather, it is a contemporary preparation that pairs the nut’s fragrance and crunch with mild-flavoured fish.
The coating turns crisp while the fish stays tender and moist, with a gentle sweetness balancing its savoury flavour. It works well as a weeknight main, served with lemon, vegetables or a fresh salad; in Mediterranean-style meals, grains or potatoes make easy accompaniments. With 20 g of protein per 100 g, it is a filling, protein-rich choice, though the pistachio coating adds some fat. For a lighter plate, bake it and serve with plenty of greens.
How Nutritious Is Pistachio-crusted fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pistachio-crusted fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pistachio-crusted fish Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio-crusted fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pistachio-crusted fish Fat Profile
SATURATED
2.04g
MONOUNSATURATED
6.24g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.