Pistachio-Crusted Sea Bass with Orange Gremolata

Pistachio-Crusted Sea Bass with Orange Gremolata

Mia

This sophisticated Mediterranean dish transforms delicate sea bass fillets into a restaurant-worthy masterpiece with a golden pistachio crust and vibrant orange gremolata. The pistachios, finely ground and pressed onto the fish, create a nutty, crunchy exterior that contrasts beautifully with the tender, flaky white fish beneath. Pan-seared to perfection, each fillet develops a gorgeous golden-brown crust while maintaining its moist, succulent interior.

The star accompaniment is a bright orange gremolata—a Mediterranean condiment that elevates the dish from simple to sublime. Unlike traditional Italian gremolata made with lemon, this version celebrates sweet oranges, combining their aromatic zest with fresh parsley and garlic for a flavor profile that's both refreshing and complex. The citrus notes cut through the richness of the nuts while complementing the mild sweetness of the sea bass.

Rooted in Mediterranean culinary traditions, this recipe showcases the region's love affair with fresh seafood, tree nuts, and bright citrus flavors. Pistachios have been cultivated around the Mediterranean for thousands of years, while citrus groves dot the coastlines from Spain to Greece. The result is a dish that's both elegant enough for special occasions and simple enough for a weeknight dinner, embodying the Mediterranean philosophy of letting quality ingredients shine with minimal but thoughtful preparation.

Perfect for those following a Mediterranean diet, this recipe is rich in omega-3 fatty acids from the fish, heart-healthy monounsaturated fats from the pistachios and olive oil, and antioxidants from the fresh herbs and citrus. It's a complete meal that celebrates both nutrition and indulgence, proving that healthy eating never has to compromise on flavor or sophistication.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes
None servings
425 calories
Fat 24.00g
Carbs 15.00g
Protein 38.00g

Ingredients

4 filletssea bass fillets, 6 oz each, skin removed, patted dry
3/4 cupshelled pistachios, finely ground
1/4 cupall-purpose flour
1 largeegg, beaten
3 tbspextra virgin olive oil, divided
1 tspsalt, divided
1/2 tspblack pepper, freshly ground, divided
1 largeorange, zested
1/2 cupfresh flat-leaf parsley, finely chopped
2 clovesgarlic, minced
1 mediumlemon, cut into wedges (optional)

Equipment

Cutting board
Food processor
paper towels
small mixing bowl
chef's knife
meat thermometer
large skillet
microplane or fine grater
3 shallow plates or bowls
thin spatula

80/20 Diet

This recipe exemplifies the 80/20 principle with nutrient-dense whole foods comprising well over 80% of ingredients: fresh fish, raw nuts, olive oil, herbs, and citrus. The small amount of all-purpose flour (less than 1 tablespoon per serving) represents a minimal 20% allowance.

Anti-Inflammatory Diet

This recipe is rich in anti-inflammatory ingredients including omega-3 fatty acids from sea bass, monounsaturated fats from pistachios and olive oil, antioxidants from fresh parsley and citrus, and anti-inflammatory garlic. It avoids all processed foods, refined sugars, and inflammatory ingredients.

Clean Eating

This recipe exemplifies clean eating with whole, minimally processed ingredients including fresh fish, raw nuts, fresh herbs, and citrus. The only processed ingredient is the small amount of all-purpose flour, and the recipe avoids artificial additives, preservatives, and refined sugars entirely.

DASH Diet

This recipe aligns with DASH Diet principles by featuring fish as a lean protein, heart-healthy unsaturated fats from pistachios and olive oil, and fresh herbs for flavor instead of excessive sodium. The omega-3 fatty acids and minimal saturated fat content support cardiovascular health.

Diabetic Diet

This recipe is diabetic-friendly with low glycemic impact, featuring protein-rich fish, healthy fats that slow digestion, and minimal carbohydrates from whole food sources. The absence of refined sugars and emphasis on lean protein helps maintain stable blood sugar levels.

Heart-Healthy Diet

This recipe is exceptionally heart-healthy, featuring omega-3 rich sea bass, heart-protective monounsaturated fats from pistachios and olive oil, and antioxidants from fresh herbs and citrus. It's naturally low in saturated fat and sodium while providing cardiovascular benefits.

High-Protein Diet

This recipe delivers approximately 35-40 grams of high-quality protein per serving from the 6 oz sea bass fillet, with additional protein from the egg and pistachios. The lean fish provides complete amino acids while keeping the meal nutrient-dense and satisfying.

IIFYM (If It Fits Your Macros)

This recipe provides a well-balanced macronutrient profile with high-quality protein from sea bass (approximately 35g per serving), healthy fats from pistachios and olive oil (approximately 20g), and minimal carbohydrates, making it easy to fit into various macro targets for flexible dieters.

Intermittent Fasting

This nutrient-dense recipe is ideal for eating windows during intermittent fasting, providing high-quality protein from sea bass, healthy fats from pistachios and olive oil, and sustained energy without refined sugars or processed ingredients. The balanced macronutrients help maintain satiety throughout fasting periods.

Intuitive Eating

This recipe supports intuitive eating by offering a satisfying, flavorful meal that honors both nutrition and pleasure. The combination of textures, flavors, and nutrient-dense ingredients creates a fulfilling dining experience without restriction or guilt-based language.

Macro Diet

This recipe offers clear portion control with 6 oz fish fillets and measurable ingredients, providing approximately 35g protein, 20g fat, and 10g carbohydrates per serving. The balanced macros from quality whole food sources make it ideal for macro tracking and flexible dieting.

Mediterranean Diet

This recipe is a quintessential Mediterranean dish that emphasizes heart-healthy omega-3 rich fish, extra virgin olive oil, nuts (pistachios), fresh herbs (parsley), and citrus. It avoids processed ingredients and showcases the Mediterranean philosophy of simple preparation with quality whole foods, making it perfect for this heart-healthy eating pattern.

MIND Diet

This recipe perfectly aligns with MIND Diet principles by featuring fatty fish rich in omega-3s, nuts (pistachios), leafy greens (parsley), and olive oil as the primary fat. These brain-healthy ingredients support cognitive function while avoiding butter, cheese, and fried foods.

Mindful Eating

This recipe is perfect for mindful eating with its engaging contrasts of crunchy pistachio crust and tender fish, bright citrus aromas, and vibrant colors. The whole food ingredients and thoughtful preparation encourage slow, sensory-focused consumption and appreciation of each element.

Paleo Diet

This recipe fits Paleo guidelines by featuring wild-caught fish, nuts, eggs, and healthy oils without any legumes, dairy, or processed ingredients. The only non-compliant ingredient is the 1/4 cup all-purpose flour used for dredging, which could easily be substituted with almond or coconut flour to make it fully Paleo-compliant.

Weight Watchers

This recipe follows Weight Watchers principles with lean protein from sea bass, minimal added fats, and nutrient-dense whole food ingredients. The portion-controlled 6 oz fish fillets and use of healthy fats in moderation make it a satisfying, point-friendly meal.

Instructions

1

Pat the sea bass fillets completely dry with paper towels and season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Let them rest at room temperature for 5 minutes.

5 min
2

Place the pistachios in a food processor and pulse until finely ground to a coarse breadcrumb consistency, being careful not to over-process into a paste. Transfer to a shallow plate.

1 min
3

Set up a breading station with three shallow plates: one with flour, one with the beaten egg, and one with the ground pistachios.

1 min
4

Dredge each sea bass fillet first in flour, shaking off excess, then dip into the beaten egg, allowing excess to drip off, and finally press firmly into the ground pistachios on one side only to create an even crust.

3 min
5

While the fish rests, prepare the orange gremolata by combining the orange zest, chopped parsley, minced garlic, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, and 1 tablespoon olive oil in a small bowl. Mix well and set aside.

2 min
6
2 min

Heat 2 tablespoons of olive oil in a large, deep skillet or sauté pan over medium-high heat until shimmering.

7
4 min

Carefully place the sea bass fillets in the skillet, pistachio-crusted side down. Cook without moving for 4 minutes until the crust is golden brown and crispy.

8
4 min

Carefully flip the fillets using a fish spatula and cook for an additional 3-4 minutes on the other side until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F.

9

Transfer the cooked sea bass fillets to serving plates, pistachio-crusted side up. Spoon the orange gremolata generously over each fillet.

1 min
10

Garnish with lemon wedges if desired and serve immediately while the crust is still crispy.

Frequently Asked Questions