Cashew Crusted Pesto Cod

with Mediterranean Vegetables and Tzatziki

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Low-Carb
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Low-Carb
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Instructions

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1 Prep vegetables

Preheat oven to 225°C. Cut eggplants and red bell pepper to small cubes. Cut zucchinis in half, then slice. Cut tomatoes to quarters and remove the seeds. Coat the vegetables with olive oil and place on an oven tin lined with baking paper. Roast for 20-25 minutes. Season with salt and pepper.

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2 Coat fish

Meanwhile, cut cod fillets to big chunks. Sprinkle the pieces with salt. Roll them in green pesto. Chop cashew nuts to small crumbles with knife or in a food processor. Coat the fish pieces with nut crumbles, pressing them firmly to the surface. Set aside.

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3 Make tzatziki

Transfer the yoghurt to a bowl. Rinse cucumber and cut to four wedges lengthwise. Remove the watery seed part. Grate the wedges with fine blade. Squeeze off the excess liquid well and add the grated cucumber to the yoghurt. Peel and crush a piece of garlic clove, or use the whole clove. Add in. Mix well. Season lightly with salt.

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4 Fry fish

Heat oil in a pan over medium-high heat. Add the coated fish and reduce the heat to medium. Fry for 4-5 minutes per side until cooked through and nicely golden on the surfaces. Transfer to a plate and spoon on top all the nut crumbles that remain in the pan. Serve the fish with roasted vegetables, tzatziki and lemon wedges. Squeeze some lemon juice on top just before eating.

Tips for fussy eaters

Puree some of the roasted vegetables and add a drop of cream. Serve with pasta and a few crusty pieces of fish (maybe without the pesto layer).

Pro tip

Pan-fry the fish on a medium heat so that it cooks through but doesn't burn on the surface.

Enjoy an evening of Mediterranean flavours!

Cooking Time: 30 min

Cals 772 · Prot 54.3 · Carbs 47.4 · Fat 41.1

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Salt 1 Tsp
Green pesto 40 Grams
Cashew nuts 50 Grams
Olive oil 2 Tbsp

Vegetables

Eggplant 300 Grams
Red bell pepper 1 Pieces
Zucchini, small 2 Pieces
Tomatoes 1 Pieces
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.75 Tsp

Tzatziki

Natural yoghurt 150 Grams
Cucumber 1 Pieces
Garlic cloves 1 Pieces
Salt 0.25 Tsp

To serve

Lemon 1 Pieces

Enjoy an evening of Mediterranean flavours!

Cooking Time: 30 min

Cals 772 · Prot 54.3 · Carbs 47.4 · Fat 41.1

Instructions

photo

1 Prep vegetables

Preheat oven to 225°C. Cut eggplants and red bell pepper to small cubes. Cut zucchinis in half, then slice. Cut tomatoes to quarters and remove the seeds. Coat the vegetables with olive oil and place on an oven tin lined with baking paper. Roast for 20-25 minutes. Season with salt and pepper.

photo

2 Coat fish

Meanwhile, cut cod fillets to big chunks. Sprinkle the pieces with salt. Roll them in green pesto. Chop cashew nuts to small crumbles with knife or in a food processor. Coat the fish pieces with nut crumbles, pressing them firmly to the surface. Set aside.

photo

3 Make tzatziki

Transfer the yoghurt to a bowl. Rinse cucumber and cut to four wedges lengthwise. Remove the watery seed part. Grate the wedges with fine blade. Squeeze off the excess liquid well and add the grated cucumber to the yoghurt. Peel and crush a piece of garlic clove, or use the whole clove. Add in. Mix well. Season lightly with salt.

photo

4 Fry fish

Heat oil in a pan over medium-high heat. Add the coated fish and reduce the heat to medium. Fry for 4-5 minutes per side until cooked through and nicely golden on the surfaces. Transfer to a plate and spoon on top all the nut crumbles that remain in the pan. Serve the fish with roasted vegetables, tzatziki and lemon wedges. Squeeze some lemon juice on top just before eating.

Tips for fussy eaters

Puree some of the roasted vegetables and add a drop of cream. Serve with pasta and a few crusty pieces of fish (maybe without the pesto layer).

Pro tip

Pan-fry the fish on a medium heat so that it cooks through but doesn't burn on the surface.

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Salt 1 Tsp
Green pesto 40 Grams
Cashew nuts 50 Grams
Olive oil 2 Tbsp

Vegetables

Eggplant 300 Grams
Red bell pepper 1 Pieces
Zucchini, small 2 Pieces
Tomatoes 1 Pieces
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.75 Tsp

Tzatziki

Natural yoghurt 150 Grams
Cucumber 1 Pieces
Garlic cloves 1 Pieces
Salt 0.25 Tsp

To serve

Lemon 1 Pieces
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