To all of my friends who think they don’t like fish…
This recipe is so easy (about 30 minutes start to finish) and so delicious, it will make anyone (even your kiddos) fish lovers!
1 pound (about .45-.5 Kg) white fish, sole, flounder, or other white fish
1/2 cup pesto sauce
1 large carrot, shredded
1 Tbsp butter, melted
1/3 cup panko bread crumbs
2 tsp grated lemon peel
2 cups cooked spaghetti
1 Tbsp lemon juice
It is best to buy the fish fresh and then cook it the same day. Place the fish fillets on a baking tray, and preheat the oven to 375 F (about 190 C). Spread each fillet with 1 Tbsp pesto sauce. Place about 2 Tbsp shredded carrot on top of the pesto sauce. In a small dish, blend panko bread crumbs and lemon peel. Top each fillet with about 1.5 Tbsp of the bread crumb mix. Lastly, drizzle each fillet with a small amount of butter. Bake in the oven at 375 F for about 25 minutes or until the fish flakes easily.
Quick Nutrition Facts: Each serving (about 4 oz fish plus 1/2 cup pasta) includes about 392 Calories, 18 grams of Total Fat, 25 g Total Carbohydrate, 2 grams of Dietary Fiber, 29 grams of Protein. If you need nutrition information for other nutrients, please send a message and I will figure these for you.
Variations: Include more or less pasta depending on your nutrition goals. Try shredding different kinds of veggies to top your fillets like zucchini or broccoli. Use other kinds of pasta that may include higher protein such as whole wheat (meal) pasta or Barilla Plus pasta (which is made with lentils and has higher protein content.) Most of the fats in this recipe are unsaturated and so are heart healthy, but to cut down on the fat content a little, you can use less pesto sauce (which is where most of the fat is coming from.) Serve with a nice green salad to make your plate colorful!