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.

Pan Fried Fish With Pesto

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.

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


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