Whitefish With Cilantro Pesto
Using cilantro instead of the more traditional basil in the
pesto induces a lively, pungent fragrance, and adds a marvelous
flavor to mild whitefish.
Number of Servings: 4 Serving Size: 3-1/2 oz. fish
4 fish fillets such as white fish, scrod, sole, or flounder
2 Tbsp lemon juice, fresh
2 clove garlic, minced
2 cups cilantro
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp crushed red pepper flakes
1. Preheat the oven to 400 degrees F. Prepare a shallow baking
dish with nonstick pan spray.
2. Sprinkle the fish with lemon juice and place in the dish.
3. Mince the garlic in a food processor or blender. Add the
cilantro; process until minced. Add the oil, salt, and pepper
flakes; process until well mixed. (Alternatively, mince the
garlic and cilantro by hand; stir in the oil, salt, pepper
until well blended.
4. Spread the pesto evenly over the fish. Bake 10 minutes,
or until the fish is opaque and flakes easily with a fork.
Serve hot.
Exchanges Per Serving: 3 Meat Lean, 1/2 Fat, monounsaturated
Nutrition Information
Amount per serving
Calories 187
Calories from Fat 90
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 68 mg
Sodium 353 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 22 g
From "ADA Cookbooks" American Diabetes Association
April 15th, 2004 at 5:19 pm
Cilantro pesto adds marvelous color and flavor to mild-flavored
whitefish. Using cilantro instead of more traditional basil in
the pesto sauce induces a lively, pungent fragrance.
Number of Servings: 4
Serving Size: 3-1/2 oz. fish
4 fish fillets such as white fish, scrod, sole or flounder
2 Tbsp lemon juice, fresh
2 clove garlic, minced
2 cups cilantro
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp crushed red pepper flakes
1. Preheat the oven to 400 degrees F. Prepare a shallow baking
dish with nonstick pan spray.
2. Sprinkle the fish with lemon juice and place in the dish.
3. Mince the garlic in a food processor or blender. Add the
cilantro; process until minced. Add the oil, salt, and pepper
flakes; process until well mixed. (Alternatively, mince the
garlic and cilantro by hand; stir in the oil, salt, pepper
until well blended.
4. Spread the pesto evenly over the fish. Bake 10 minutes, or
until the fish is opaque and flakes easily with a fork. Serve hot.
Exchanges Per Serving: 3 Meat Lean, 1/2 monounsaturated Fat
Nutrition Information
Amount per serving
Calories 187
Calories From Fat 90
Total Fat 10 g
Saturated Fat 1 g
Cholestrol 68 mg
Sodium 353 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 22 g
This recipe is from The New Family Cookbook for People with
Diabetes, published by the American Diabetes Association.