15-Minute Fish with Parsley Pesto
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Directions
Pesto:1 bunch flat-leaf parsley, leaves only, chopped1 garlic clove, minced 2 teaspoons olive oil1 lemon, zested and juiced2 tablespoons whole-wheat or panko bread crumbs1/2 teaspoon black pepper16 ounces white-fleshed fish fillet, 2 fillets approx. 6-8 ounces each
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.
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 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
Member Reviews
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CAZLINR
Why do people review or make comments about a recipe they haven't tried? It makes no sense to me because there are so many comments to wade through on a lot of recipes and they are not helpful. That said, we thought the recipe was okay. half of us liked i and half said they didn't like the pesto - 4/5/12
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CD12187886
I really liked this! Unfortunately, my grocery store and my garden were out of parsley (I know, how often does that happen?), so I asked the store's local chef and he advised me to substitute some fresh baby spinach (for consistency) and preserved fresh parsley in a tube. I had cod and I loved it! - 7/22/12
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NILSA212
Why do people comment on a recipe when using a different main ingredient?! So frustrating and a waste of time reading those posts. Let's please discourage comments if using a different main ingredient...or why comment if you haven't tried it yet? "rate a recipe" if you have tried it. - 12/27/12