Announcement

Collapse
No announcement yet.

White Fish with Parsley Pesto

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • White Fish with Parsley Pesto

    White Fish with Parsley Pesto


    Number of Servings: 4

    Ingredients

    Pesto:
    1 bunch flat-leaf parsley, leaves only, chopped
    1 garlic clove, minced
    2 teaspoons olive oil
    1 lemon, zested and juiced
    2 tablespoons whole-wheat or panko bread crumbs
    1/2 teaspoon black pepper
    16 ounces white-fleshed fish fillet, 2 fillets approx. 6-8 ounces each

    Directions
    Pesto:
    Place the parsley in a small food processor and pulse 6-8 times. Add the remaining ingredients and process until a thick sauce forms. (Sauce will keep in a sealed container for up to one week.)

    Fish:
    Preheat the oven to 400 degrees Fahrenheit. Place a cast iron skillet over high heat. Pat the fish dry with paper towels. Lightly spritz the fish on both sides with non-stick cooking spray. Once the skillet is hot, add the fish to the pan. Cook for 2-3 mintues per side. Top each portion of fish with 1/4 cup of pesto. Transfer the pan to the oven for 5 minutes to warm the sauce. Remember that the pan's handle will get hot in the oven!

    Makes 1 cup sauce, 1/4 cup per serving; about 3 ounces cooked fish per serving.

    Nutritional Info

    Servings Per Recipe: 4
    Amount Per Serving

    Calories: 157.0
    Total Fat: 5.3 g
    Cholesterol: 45.7 mg
    Sodium: 99.4 mg
    Total Carbs: 5.0 g
    Dietary Fiber: 0.7 g
    Protein: 23.8 g
    Attached Files
Working...
X