Pesto Fish with Vegetables
Nutrition per serving
Calories | 277 kcal |
Protein | 20.6 g |
Carbs | 18.8 g |
Fats | 13.2 g |
Saturated Fat | 2.4 g |
Monounsaturated Fat | 0.7 g |
Polyunsaturated Fat | 0.6 g |
Sugars | 7.3 g |
Fiber | 3.9 g |
Sodium | 1,414 mg |
Ingredients
Asparagus | |
Ground Black Pepper | |
Cooking Spray Olive Oil | |
Onion | |
Mushrooms | |
Garlic | |
Distilled Vinegar | |
Chicken Stock Cube (Unsalted) | |
Fish, flatfish (flounder and sole species) | |
Pesto |
Preparation
1. Preheat oven to 175ºC and spray a baking dish with olive oil spray.
2. Chop onions.
3. Slice mushrooms.
4. Trim shrubby ends of asparagus and cut into 3 pieces.
5. Finely chop the garlic.
Cooking
1. Spray a skillet with olive oil cooking spray and heat over high heat.
2. Add onions, mushrooms, asparagus, garlic and sauté for 2-3 until almost tender.
3. Add vinegar and stock and combine well.
4. Layer the vegetables at the bottom of the baking dish.
5. Place the fish on top of the vegetables and spread the pesto on top of the fish.
6. Bake in the oven for 8-10 minutes until fish is cooked and flaky.
7. Serve immediately.