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.
Scorecard
- Diet Quality Score = 77%
- Satiety Index Score = 51%
- Protein % = 47%
- P:E ratio = 2.1
Macros
One serving provides 343 calories, 40 g of protein, 18 g of 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
- 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)
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.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
