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Published on August 23, 2022

fish fillets with pesto

Recipe: White Fish with Zucchini & Kale Pesto

Packed with nutrients from kale and zucchini, this fish recipe is easy to make and offers a delicious change of pace for your family to try.

White Fish with Zucchini & Kale Pesto

Kale Pesto

Ingredients

  • 3 ounces kale (or spinach) roughly chopped
  • 3 tablespoons lemon or lime juice
  • 2 ounces walnuts (optional) 
  • 1 garlic clove
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup olive oil

Instructions

  • Combine all ingredients except oil in a food processor or blender.
  • Chop, then add oil in small batches. Scrape down sides with rubber scraper, and continue chopping until ingredients form a thick pasty sauce. Set aside.

Note: This ingredient is a good addition to any fish, chicken or protein dish. It will keep for about five days in the refrigerator.

Fish and Zucchini

Ingredients

  • 2 zucchini, sliced thin
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • 2 tablespoons olive oil
  • 1½ pounds of white fish, such as cod, tilapia or walleye
  • ¼ teaspoon black pepper

Instructions

  • Rinse zucchini and cut thinly with a slicer, sharp knife or mandolin. In a bowl, add slices and top with oil and juice. Season with salt and pepper.
  • Season fish with salt and pepper; drizzle oil on both sides.
  • You can grill, air-fry or bake the fish. Use medium-high heat for grilling or air-frying. If you bake fish, do so in a 400-degree F oven for about 10-12 minutes on a parchment paper-lined baking pan.
  • To serve, top warm fish with pesto and zucchini slices. You can add more lemon juice for flavor.

    Note: You can grill the sliced zucchini or use other vegetables, like asparagus, to fit the dish.

    Learn more about nutrition and your health by contacting Avera Heart Hospital of South Dakota Dietitian Lauren Cornay.

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