A quick herby sauce transforms ordinary pan-fried fish into something summery. Serve with steamed asparagus and lightly buttered brown rice for a simple, fresh meal.
- Portion size 4 servings
- Credits : Canadian Living Magazine: June 2013
Ingredients
Lemon-Dill Pesto:
Method
Lemon-Dill Pesto: Using mini blender or immersion blender, pulse together parsley, dill, almonds, salt and pepper 5 times. Pour in oil, 1 tbsp water, lemon zest and lemon juice; pur?e until smooth thick paste. Set aside.Sprinkle fish with salt and pepper. In skillet, heat oil over medium-high heat; cook fish, turning once, until golden and fish flakes easily when tested with fork, 6 to 8 minutes. Serve with pesto.
Nutritional facts Per serving: about
- Fibre 2 g
- Sodium 216 mg
- Sugars 1 g
- Protein 26 g
- Calories 293.0
- Total fat 20 g
- Potassium 668 mg
- Cholesterol 36 mg
- Saturated fat 2 g
- Total carbohydrate 3 g
%RDI
- Iron 17.0
- Folate 18.0
- Calcium 9.0
- Vitamin A 18.0
- Vitamin C 38.0
