Fish with a Pesto Twist

You all know that I am a big fan of eating a large variety of foods in a healthy diet. This means trying to incorporate a variety of proteins including plant-based, fish, and animal based (meats, cheese, and eggs). You may also know that I didn’t even try fish until I was in college. My family didn’t really eat it growing up. I knew it contained plenty of beneficial nutrients (protein, omega-3’s, vitamin D, zinc, and magnesium), but I didn’t know how to cook it!

So begins my quest to learn how to cook fish. This recipe is one of the first ones I tried that I really liked. I also love this EASY Bar-B-Q Salmon Recipe! Cheers to trying new things!

This recipe is so easy (about 30 minutes start to finish) and so delicious, it will make anyone (even your kiddos) fish lovers!

Ingredients

1 pound (about .45-.5 Kg) white fish, sole, flounder, or other white fish

1/2 cup pesto sauce

1 large carrot, shredded

1 Tbsp butter, melted

1/3 cup panko bread crumbs

2 tsp grated lemon peel

2 cups cooked spaghetti

1 Tbsp lemon juice

Directions

1. Place the fish fillets on a baking tray, and preheat the oven to 375 F (about 190 C).
2. Spread each fillet with 1 Tbsp pesto sauce and 2 Tbsp shredded carrot.
3. Roll each fish fillet carefully trying to keep the shredded carrot inside the roll. Set aside.
4. In a small dish, blend panko bread crumbs and lemon peel.
5. Top each fillet roll with about 1.5 Tbsp of the bread crumb mix.
6. Drizzle each fillet with a small amount of butter.
7. Bake in the oven at 375 F for about 25 minutes or until the fish flakes easily.
8. Toss cooked spaghetti with remaining peso sauce and lemon juice.  Serve fish fillets over the spaghetti and ENJOY!

Quick Nutrition Facts: Each serving (about 4 oz fish plus 1/2 cup pasta) includes about 392 Calories, 18 grams of Total Fat, 25 g Total Carbohydrate, 2 grams of Dietary Fiber, 29 grams of Protein.  If you need nutrition information for other nutrients, please send a message and I will figure these for you.

Tips

1. It is best to buy the fish fresh and then cook it the same day. However, if you do purchase ahead, consider buying a frozen option and then placing it in the refrigerator about 24 hrs before you are ready to cook it.
2. Try shredding different kinds of veggies to fill your fillets like zucchini or broccoli.
3. Use other kinds of pasta that may include higher protein such as whole wheat pasta or Barilla Plus pasta (which is made with lentils and has higher protein content.)
4. Serve with a nice green salad to make your plate colorful!

Remember that including a variety of foods is just one step you can take to improve your nutrition! You may be interested in more guidance from a Registered Dietitian Nutritionist (RDN) like me! I have some great program options that will help you include your faith into creating the right attitudes and motivations to help you be successful long-term. Please reach out to connect!

Fish with a Pesto Twist

Jenn Bryant

This easy, high protein recipe is a great way to add more fish to your life!

Print Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Course Main Course

Servings 4

Ingredients

  

• 1 lb. White fish (sole, flounder, talapia)
• 1/2 cup Pesto sauce
• 1 large Carrot, shredded
• 1 Tbsp Salted butter, melted
• 1/3 cup Panko bread crumbs
• 2 tsp Grated lemon peel
• 2 cups Cooked spaghetti or other past
• 1 Tbsp Fresh lemon juice

Instructions

 

• Place the fish fillets on a baking tray over parchment paper, and preheat the oven to 375 F (about 190 C). 
• Spread each fillet with 1 Tbsp pesto sauce and 2 Tbsp shredded carrot. 
• Roll each fish fillet carefully trying to keep the shredded carrot inside the roll. Set aside.
• In a small dish, blend panko bread crumbs and lemon peel. 
• Top each fillet roll with about 1.5 Tbsp of the bread crumb mix. 
• Drizzle each fillet with a small amount of butter. 
• Bake in the oven at 375 F for about 25 minutes or until the fish flakes easily.
• Toss cooked spaghetti with remaining peso sauce and lemon juice.  Serve fish fillets over the spaghetti and ENJOY!

Keyword seafood, fish, pasta, pesto