STEROID
11-20-2011, 03:48 PM
White Fish with Parsley Pesto
http://img208.imageshack.us/img208/623/19274905.jpg (http://img208.imageshack.us/my.php?image=19274905.jpg)
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: 161
Total Fat: 5g
Cholesterol: 46mg
Sodium: 99mg
Total Carbs: 5.0 g
Dietary Fiber: 0.7 g
Protein: 24g
http://img208.imageshack.us/img208/623/19274905.jpg (http://img208.imageshack.us/my.php?image=19274905.jpg)
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: 161
Total Fat: 5g
Cholesterol: 46mg
Sodium: 99mg
Total Carbs: 5.0 g
Dietary Fiber: 0.7 g
Protein: 24g