Pesto & olive-crusted fish

Dairy Free
Health score
46%
Pesto & olive-crusted fish
20 min.
4
291kcal

Suggestions


Are you looking for a quick and delicious meal that captures the essence of Mediterranean flavors? Look no further than this delightful Pesto & Olive-Crusted Fish! This dish not only showcases the bright and zesty notes of fresh lemon and herbaceous pesto but also incorporates the savory richness of green olives, creating a unique and flavorful crust that perfectly complements tender white fish fillets like cod or haddock.

In just 20 minutes, you can have a stunning meal on the table that serves four, making it perfect for family dinners or when entertaining guests. What's more, this recipe is completely dairy-free, ensuring it fits various dietary preferences without compromising on taste. With each serving clocking in at a reasonable 291 calories, it's an excellent choice for those mindful of their calorie intake.

The preparation is incredibly straightforward, making it accessible even for novice cooks. Simply mix the pesto, lemon zest, and olives with breadcrumbs, then generously coat the fish fillets before popping them into the oven. The result? A stunningly crispy crust that adds texture and flavor, making this dish a standout feature for lunch or dinner. Serve it alongside a light salad or your favorite roasted vegetables for a complete meal that is sure to impress and satisfy!

Ingredients

  • tbsp basil pesto green
  •  lemon zest finely grated
  • 10  olive green pitted roughly chopped
  • 85 breadcrumbs fresh
  • fillet fish fillet white such as cod or haddock

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Mix the pesto, lemon zest and olives together, then stir in the breadcrumbs.
  3. Lay the fish fillets on a baking tray, skinside down, then press the crumbs over the surface of each piece.
  4. Bake in the oven for 10-12 mins until the fish is cooked through and the crust is crisp and brown.

Nutrition Facts

Calories291kcal
Protein51.52%
Fat25.76%
Carbs22.72%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-5
Nutrition Score
18.520434617996%

Flavonoids

Luteolin
0.06mg

Nutrients percent of daily need

Calories:291.37kcal
14.57%
Fat:8.33g
12.81%
Saturated Fat:1.93g
12.09%
Carbohydrates:16.52g
5.51%
Net Carbohydrates:14.95g
5.44%
Sugar:1.67g
1.86%
Cholesterol:85.6mg
28.53%
Sodium:470.17mg
20.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.46g
74.92%
Selenium:76.52µg
109.31%
Vitamin B12:2.76µg
46.01%
Vitamin B3:8.07mg
40.37%
Vitamin D:5.27µg
35.13%
Phosphorus:324.64mg
32.46%
Vitamin B1:0.28mg
18.55%
Potassium:561.65mg
16.05%
Folate:64.03µg
16.01%
Vitamin B6:0.31mg
15.34%
Magnesium:56.36mg
14.09%
Manganese:0.26mg
12.91%
Iron:2.08mg
11.57%
Vitamin B2:0.19mg
11.45%
Copper:0.2mg
9.75%
Vitamin B5:0.95mg
9.52%
Calcium:75.17mg
7.52%
Vitamin E:1.08mg
7.21%
Fiber:1.57g
6.26%
Zinc:0.88mg
5.85%
Vitamin A:191.25IU
3.83%
Vitamin K:3.92µg
3.74%
Vitamin C:1.93mg
2.35%