Cashew Crusted Pesto Cod

with Mediterranean Vegetables and Tzatziki

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Instructions

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1 Prep vegetables

Preheat oven to 220°C/200°C fan. Cut eggplants and red bell pepper to 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 the cod into chunks and season with salt. Coat the pieces with green pesto. Chop the cashew nuts to small crumbles in a food processor or using a sharp knife. Coat the fish pieces in nut crumbles, pressing them firmly to the surface. Set aside.

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3 Make tzatziki

Add the yogurt to a bowl. Rinse the cucumber and cut to four wedges lengthwise. Remove the watery seed part. Grate the wedges. Squeeze off the excess liquid well and add the grated cucumber to the yogurt. 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 a generous amount of oil in a pan over medium heat. Add the fish to the pan and fry for 3-4 min on either side until cooked through and nicely golden (see pro tip). Transfer to a plate and spoon on top all the nut crumbles that remain in the pan. 

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5 Serve

Serve the fish with the roasted vegetables, Tzatziki and lemon wedges.

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 over 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 · Carbs 47 · Fat 41

Gluten-Free

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Salt 1 Tsp
Green pesto 50 Grams
Cashew nuts 40 Grams
Olive oil 3 Tbsp

Vegetables

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

Tzatziki

Natural yogurt 170 Grams
Cucumber 1 Piece
Garlic cloves 1 Piece
Salt 1 Tsp

To serve

Lemon 1 Piece

Enjoy an evening of Mediterranean flavours!

Cooking Time: 30 min

Cals 772 · Prot 54 · Carbs 47 · Fat 41

Gluten-Free

Instructions

photo

1 Prep vegetables

Preheat oven to 220°C/200°C fan. Cut eggplants and red bell pepper to 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 the cod into chunks and season with salt. Coat the pieces with green pesto. Chop the cashew nuts to small crumbles in a food processor or using a sharp knife. Coat the fish pieces in nut crumbles, pressing them firmly to the surface. Set aside.

photo

3 Make tzatziki

Add the yogurt to a bowl. Rinse the cucumber and cut to four wedges lengthwise. Remove the watery seed part. Grate the wedges. Squeeze off the excess liquid well and add the grated cucumber to the yogurt. 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 a generous amount of oil in a pan over medium heat. Add the fish to the pan and fry for 3-4 min on either side until cooked through and nicely golden (see pro tip). Transfer to a plate and spoon on top all the nut crumbles that remain in the pan. 

photo

5 Serve

Serve the fish with the roasted vegetables, Tzatziki and lemon wedges.

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 over 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 50 Grams
Cashew nuts 40 Grams
Olive oil 3 Tbsp

Vegetables

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

Tzatziki

Natural yogurt 170 Grams
Cucumber 1 Piece
Garlic cloves 1 Piece
Salt 1 Tsp

To serve

Lemon 1 Piece
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