Pumpkin Seed & Parsley Pesto Crusted Fish

You’ll love this tasty and healthy fish recipe topped with parsley and pumpkin seed pesto with a dash of luxurious olive oil.  

Cod provides heaps of bioavailable protein, omega 3, choline, vitamin B12, potassium and selenium.  The garlic, parsley and pumpkin seed pesto boost vitamins A, C and K1 along with a range of minerals, while the dash of olive oil makes for a luxurious full-bodied taste while keeping you full with minimal calories.


One serve provides 343 calories, 40 g protein, 18 g fat, 2 g of net carbs and P:E = 2.1.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 800 g cod (or other white fish)
  • 1 cup of parsley, roughly chopped
  • 1/4 cup pumpkin seeds
  • 1/4 cup olive oil
  • 1 clove of garlic, crushed 
  • 1 tsp Himalayan salt
  • 1 tbsp nutritional yeast (optional)
  • Ground black pepper (optional)


  • Preheat fan-forced oven to 180°C/356°F.
  • Put all the ingredients into a small blender and blend into a paste.
  • Place the fish on a baking tray and smear the pesto on top. Bakes for 15 minutes.
  • Serve with your favourite salad.

Note: for Low Histamine, cook the fish straight from the freezer. You’ll have to add a few minutes to the cooking time in your recipe to account for the lack of thawing.