Pan Roasted Cobia With Double Basil Pesto Recipe

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Pan Roasted Cobia With Double Basil Pesto
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Ingredients
15
Count
Nutrition
492
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 400*. Preheat a large skillet over med-high heat. Add 2 T oil and heat until oil begins to shimmer. Sprinkle both sides of fish liberally with salt and pepper. Place fish in hot pan and DO NOT touch it for a couple of minutes. Once it has cooked for 2-3 min, gently nudge one of the steaks and if it releases from the pan, flip the steaks over. If it doesn't move, let them cook a bit longer, checking to see if they release every min or so. They should have a nice crust on the cooked side now.
  2. Once you have flipped the fish, place the pan in the preheated oven and roast for 10-15 minutes depending on the thickness of your steaks.
  3. Meanwhile, combine all the herbs, nuts, lemon juice and zest, garlic, red pepper and a pinch of salt and pepper in a blender or food processor. Pulse to chop up the herbs, then begin to drizzle in the oil until a nice thick sauce consistency is reached. Pour into a dish and stir in the parm if using. Taste for seasoning and add more salt, pepper, or lemon as needed.
  4. Remove fish to a plate, sprinkle with lemon zest and squeeze a bit of lemon juice over each. Top with pesto.
  5. *I serve with green beans, baby carrots, and squash that I steam in the microwave for a few minutes. Then I season them with salt, pepper, and a clove of minced garlic and toss them in with the fish about the last 5 min of roasting. Just don't cover the fish up, or you'll lose the crust on top. push the fish to the side of the pan and put the veggies on the other side. You can top the veggies with some of the leftover pesto. I put both the veggies and the fish on top of Cauliflower Rice. (Basically just mince some onion and garlic and saute with a bit of olive oil, then add in cauliflower that has been pulsed in the food processor til resembles rice, cook 5 minutes, then season with salt and pepper.).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 491.74 Kcal (2059 kJ)
Calories from fat 391.02 Kcal
% Daily Value*
Total Fat 43.45g 67%
Cholesterol 75.47mg 25%
Sodium 194.71mg 8%
Potassium 416.8mg 9%
Total Carbs 11.79g 4%
Sugars 4.68g 19%
Dietary Fiber 2.7g 11%
Protein 17.29g 35%
Vitamin C 25.3mg 42%
Iron 1.4mg 8%
Calcium 186.1mg 19%
Amount Per 100 g
Calories 300.53 Kcal (1258 kJ)
Calories from fat 238.97 Kcal
% Daily Value*
Total Fat 26.55g 67%
Cholesterol 46.13mg 25%
Sodium 119mg 8%
Potassium 254.73mg 9%
Total Carbs 7.21g 4%
Sugars 2.86g 19%
Dietary Fiber 1.65g 11%
Protein 10.56g 35%
Vitamin C 15.4mg 42%
Iron 0.9mg 8%
Calcium 113.8mg 19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.9
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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