This light and crunchy white fish dish is a great source of vitamin D. According to Science Daily, deficiencies in vitamin D may be a risk factor for heart attacks, congestive heart failure, peripheral arterial disease (PAD), strokes, and other conditions associated with cardiovascular disease, like high blood pressure and diabetes.

TOTAL TIME: 20 mins


  • 3/4 c. quinoa
  • 6-ounce pieces firm skinless white fish (such as cod or tilapia)
  • 3/4 tsp. salt
  • 1/2 tsp. pepper
  • 4 tbsp. nonfat Greek yogurt
  • 1/4 c. whole-wheat panko
  • 1/4 c. unsalted shelled pistachios (finely chopped)
  • 2 tbsp. olive oil
  • 4 c. baby spinach
  • 2 tbsp. lemon juice


  1. Cook quinoa per package directions. Season fish with 1/2 teaspoon salt and 1/4 teaspoon pepper, then brush 1 tablespoon nonfat Greek yogurt on each.
  2. Mix whole-wheat panko and chopped pistachios with 1 tablespoon olive oil; sprinkle over fish, pressing gently to adhere. Bake on a nonstick foil-lined rimmed baking sheet at 375°F until opaque throughout, 12 to 15 minutes.
  3. Fluff quinoa, then add baby spinach, lemon juice, 1 tablespoon oil, and 1/4 teaspoon each salt and pepper; toss to combine and serve with fish.