A quick herby sauce transforms ordinary pan-fried fish into something summery. Serve with steamed asparagus and lightly buttered brown rice for a simple, fresh meal.
By Rheanna Kish and The Test Kitchen
Source: Canadian Living Magazine: June 2013
Prep time 15 minutes
Total time 15 minutes
Portion size 4
Ingredients1 halibut fillet, (about 1 lb/450 g), skinned and cut in 4 pieces
1 pinch salt
1 pinch pepper
2 tsp (10 mL) olive
Lemon-Dill Pesto:1 cup (250 mL) packed fresh parsley leaves
1/3 cup (75 mL) packed fresh dill
1/3 cup (75 mL) slivered almonds, toasted
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
3 tbsp (45 mL) olive oil
1/2 tsp (2 mL) grated lemon zest
1 tbsp (15 mL) lemon juice
Preparation
Lemon-Dill Pesto: Using mini blender or immersion blender, pulse together parsley, dill, almonds, salt and pepper 5 times. Pour in oil, 1 tbsp water, lemon zest and lemon juice; purée until smooth thick paste. Set aside.
Sprinkle fish with salt and pepper. In skillet, heat oil over medium-high heat; cook fish, turning once, until golden and fish flakes easily when tested with fork, 6 to 8 minutes. Serve with pesto.
Nutritional Information Per serving: about
cal 293 pro 26g total fat 20g sat. fat 2g
carb 3g dietary fibre 2g sugar 1g chol 36mg
sodium 216mg potassium 668mg
% RDI:
calcium 9 iron 17 vit A 18 vit C 38
folate 18
http://www.canadianliving.com/food/quick_and_easy/pan_fried_halibut_with_lemon_dill_pesto.php
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