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Fish with parsley pesto

Recipe Information

Servings 4
Preparation Time 5 Minutes
Cook Time 20 Minutes
Total Time 25 Minutes
Difficulty Easy
Main Ingredient Parsley; Fish
Category Seafood; Vegetables
Meal Brunch; Lunch; Dinner
Type Main Dish
Cuisine French
Cook Method Baking
Diet Low Calorie; Low Fat; Low Cholesterol; Low Sodium; Low Carb; Heart Healthy; High Protein; Diabetes Meal Plan

Ingredients

  • 1 bunch parsley, leaves only, washed and chopped

  • 1 clove garlic, minced

  • 2 teaspoons olive oil 

  • 1 lemon, zested and juiced

  • 2 tablespoons whole-wheat bread crumbs 

  • 1/2 teaspoon black pepper 

  • Pinch of salt 

  • 16 ounces white-fleshed fish fillet

 

Directions

  • For the pesto, pulse the parsley for one minute in a food processor. Add the garlic, lemon juice, olive oil, bread crumbs, salt, and black pepper and process for another minute to form a sauce.

  • Preheat an oven to 400 degrees F. Heat a nonstick skillet over high heat.

  • Spray the fish fillet with cooking spray and cook for five minutes on each side in the skillet. Transfer the fish to a baking pan, top it with pesto sauce, and bake for 10 minutes.

 

Nutrition (per serving)

  • Calories: 157 cal

  • Total fat: 5g

  • Cholesterol: 46mg

  • Sodium: 99mg

  • Carbohydrate: 5g

  • Fiber: 1g

  • Protein: 24g