Pan Fried Fish With Pesto
The items in the recipe that don’t have a measurement are detailed in the below weight bracket tables. Simply choose the measurements of ingredients for the current weight bracket you fall into.
Ingredients
- Local Caught Fresh White Fish Fillet
- Olive Oil
- Pine Nuts
- Sliced Avocado
- 1 – 2 Handfuls Washed Asparagus or Green Beans
- Pinch Sea Salt
- Pinch Pepper
- 1 Sprig of each Finely Chopped Fresh Mint, Basal and parsley
- 1 Tbsp. Fresh Lemon Juice
Method
- Steam Asparagus.
- Season fish with sea salt and pepper
- Blend olive oil, pine nuts, basal, mint and parley into a pesto using a hand blender.
- Heat olive oil in a pan over medium to high heat. Add fish and cook on either side for 2-3 mins.
- Remove fish and plate with a squeeze of lemon juice over top.
- Add pesto to the top of the fish and put asparagus and avocado next to the fish.
- Sprinkle entire dish with a small amount of olive oil and serve.
Additional info
MALE | 65-75KG | 75-85KG | 85-95KG | 95-105KG | 105-135KG | 135KG + |
Fish | 160g | 160g | 170g | 180g | 180g | 180g |
Olive Oil | 2 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp |
Pine Nuts | 20g | 20g | 20g | 25g | 25g | 25g |
Avocado | 50g | 50g | 50g | 60g | 60g | 70g |
FEMALE | Up to 65KG | 65-75KG | 75-85KG | 85-95KG | 95-120KG | 120KG + |
Fish | 130g | 140g | 150g | 160g | 160g | 160g |
Olive Oil | 2 tsp | 2 tsp | 2 tsp | 3 tsp | 3 tsp | 3 tsp |
Pine Nuts | 20g | 20g | 20g | 20g | 20g | 20g |
Avocado | 40g | 40g | 40g | 50g | 50g | 50g |
