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

  1. Steam Asparagus.
  2. Season fish with sea salt and pepper
  3. Blend olive oil, pine nuts, basal, mint and parley into a pesto using a hand blender.
  4. Heat olive oil in a pan over medium to high heat. Add fish and cook on either side for 2-3 mins.
  5. Remove fish and plate with a squeeze of lemon juice over top.
  6. Add pesto to the top of the fish and put asparagus and avocado next to the fish.
  7. Sprinkle entire dish with a small amount of olive oil and serve.

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