PAN FRIED FISH WITH PESTO
The items in the recipe that don’t have a measurement are detailed in the below weight bracket tables. Simply choose the measurements of ingredients for the current weight bracket you fall into.
INGREDIENTS
Local Caught Fresh White Fish Fillet
Olive Oil
Pine Nuts
Sliced Avocado
1 – 2 Handfuls Washed Asparagus or Green Beans
Pinch Sea Salt
Pinch Pepper
1 Sprig of each Finely Chopped Fresh Mint, Basal and parsley
1 Tbsp. Fresh Lemon Juice
METHOD
- Steam Asparagus.
- Season fish with sea salt and pepper
- Blend olive oil, pine nuts, basal, mint and parley into a pesto using a hand blender.
- Heat olive oil in a pan over medium to high heat. Add fish and cook on either side for 2-3 mins.
- Remove fish and plate with a squeeze of lemon juice over top.
- Add pesto to the top of the fish and put asparagus and avocado next to the fish.
- Sprinkle entire dish with a small amount of olive oil and serve.
|
MALE |
65-75KG |
75-85KG |
85-95KG |
95-105KG |
105-135KG |
135KG + |
|
Fish |
160g |
160g |
170g |
180g |
180g |
180g |
|
Olive Oil |
2 tsp |
3 tsp |
3 tsp |
3 tsp |
3 tsp |
3 tsp |
|
Pine Nuts |
20g |
20g |
20g |
25g |
25g |
25g |
|
Avocado |
50g |
50g |
50g |
60g |
60g |
70g |
|
FEMALE |
Up to 65KG |
65-75KG |
75-85KG |
85-95KG |
95-120KG |
120KG + |
|
Fish |
130g |
140g |
150g |
160g |
160g |
160g |
|
Olive Oil |
2 tsp |
2 tsp |
2 tsp |
3 tsp |
3 tsp |
3 tsp |
|
Pine Nuts |
20g |
20g |
20g |
20g |
20g |
20g |
|
Avocado |
40g |
40g |
40g |
50g |
50g |
50g |