Pumpkin Seed & Parsley Pesto Crusted Fish

You’re going to love this tasty and healthy fish recipe topped with a 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 still keeping you full with minimal calories.

Macros 

One serve provides 343 calories, 40 g protein, 18 g fat and 2 g of net carbs

Micros  

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

Ingredients 

SERVES 4

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

Directions 

  • 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

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You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.  

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